Thursday, May 10, 2018

Let’s welcome our newest member Larry who recently completed fundamentals with Coach Kody! Larry joined RCF because he wants to generally get in better shape, improve his flexibility and improve his body composition. Let’s make sure to give him lots of support and show him why we have such a strong community.
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Welcome aboard Larry!
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Performance
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A) Deadlift 1×5, 2×3, 2×1
**Every 90 secs
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B)2 Rounds for Time:
400m Run
25 Sumo Deadlift High Pull 95/65
25 GHD Sit ups
2 Rope Climbs
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Intermediate
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A) Deadlift 1×5, 2×3, 2×1
**Every 90 secs
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B)2 Rounds for Time:
400m Run
20 Sumo Deadlift High Pull 95/65
20 GHD Sit ups to Parallel
1 Rope Climbs
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Fitness
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A) Every 90 secs for 5 sets:
5 Deadlifts
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B)2 Rounds for Time:
300m Run
20 Sumo Deadlift High Pull 65/45
30 ABMAT Sit ups
10 Strict Pull ups
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FitCamp
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Every 8 mins for 4 sets:
800m Row
40 Single Arm DB Push Press (20/arm) **35/20
20 Box Jumps

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