Saturday July 4th PendlayWOD

 

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Get up tomorrow morning, and go run or row 5k.  Slowly.  Then pig out on BBQ and hot dogs and hamburgers and corn on the cob and other wonderful stuff.


Friday July 3rd PendlayWOD

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Tomorrow should be nice weather for most of you, if you can you should take advantage of it by going for a swim.  Outdoors if you can, indoors if you have to.

 


Thursday July 2nd PendlayWOD

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3 sets of 5 on the military press with 79% of your best press.

3 sets of 10 (yes 10) with 60% of your best squat.

I am so glad we are halfway through the de-load week.  This is boring the hell out of me!


Wednesday July 1st PendlayWOD

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Go walk your dog.  He or she will appreciate it!  If you are going stir crazy don’t worry, the de-load week is almost over.


Tuesday June 30th PendlayWOD

 

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The second day of our de-load week, get a sweat going but don’t do anything too intense.  How about a 2k row?  Even if you arent a aerobic animal, it shouldn’t take more than 10 minutes of moderate effort, and it might pay off when we start doing timed sets again!

post your time.


Monday June 29th PendlayWOD

 

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With our competition done, it is time for a reload week.  Lets start out nice and easy, with 3 sets of 5 on the back squat at 60%, then a nice and easy 1 mile run.

post weight and time.

 


Saturday June 27th PendlayWOD

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Competition day.

post attempts and any PRs that you might make.  Good luck!


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