Courtney and I are doing a Zoom session this evening where we will answer any questions you guys have about the gym and what the plan is moving forward. I am open to answering any questions in general so if you’ve ever wanted to hear about the time I almost got in a fight with an Academy Award winner, feel free to ask. The info for the Zoom session can be found on Verve’s FB Social page.
ENDURANCE-
Bike, Row, or Run
5 rounds of:
30 sec sprint @ RPE 9+
60 sec recover @ RPE 3
60 sec sprint@ RPE 9+
2:00 recover @ RPE 3
WOD-
“Diane”
21-15-9
Deadlifts (225/155)
Handstand Push-ups
Mods:
“Diane at Home”
42-30-18
Deadlifts (anything you have that’s heavy)
21-15-9
Handstand Push-ups
*If you have nowhere to do HSPU,
double reps and do regular push-ups
