11/28/18 Warm up Trainer’s choice Strength: OH squats Partner wod: Amrap 20 Buy in: 5 rounds each of: 10 oh squats 75/55 + 200m row with remaining time amrap rounds of Cindy. each partner completes a full round of Cindy and then switch. One works,one rests! Cindy: 5 pull ups 10 push ups 15 air…Details
11/27/18 Warm up: Trainer’s choice Strength: snatch Partner Wod: Amrap 20 16 power snatch 75/55 200m run 16 thrusters 75/55 200m run 16 Clean and jerk 75/55 split reps evenly, 1×100 each on run. one works,one rests If raining: No run, jump rope instead 25 double unders or 50 singles each. Scale up or down,…Details
Strength: Back squats
Warm up to 50-60% of your 1rm then,
5×3 building to a heavy triple. Note your heaviest triple.
30*25*20*15*10* Kb swings* 53/35
* 12/10 cal row and 1x100m slam ball carry AFTER each round. If rowers are taken, slam ball carry first…
11/21/18 Warm up: TBD Wod: 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters 95/65 burpees over the bar We will scale as needed. This one is a good challenge! Remember the gym is closed Thursday 10/22 for the Holiday and resumes normal business hours on Friday Hope to see you Saturday for a partner or team…Details
11/20/18 Warm up: Group, Pvc mobility 3x 12/10 cal row 3 wall facing squats 5 med ball cleans 7 ball slams w/slam ball strength: Cleans Partner wod: Amrap 16 A does: 14 bent over rows 95/65 7 power cleans 95/65 14 air squats 7 V-ups B does: 100m farmer carry 30/20 then switch, B takes…Details
Monday, November 19 Warm Up: 400m run Coach-led PVC/ mobility 3 sets— 5 scap pulls 5 inchworms Barbell warmup/ go over pull-up progression Strength: 5 sets 5 deadlifts @ 70-85% 6-8 strict pull-ups 3 min rest WOD: 3 RFT 250m run 50 double unders/ attempts or 150 singles 15 pushups The goal today is to…Details
Let’s get ready to rumble!
Wod: “Fight Gone Bad”
Come in and get some. 17min total… You got this!
Happy birthday Walker!