ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday:
Normal AM Classes
Noon
5:30pm (ONLY PM CLASS)
Thursday: Closed
Friday: Hero WOD. Heats starting at 10am & 11am only.
Saturday: Regular Open Gym from 9-11am
-Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell your friends!
Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC OH)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Power Snatch EMOTM
Warm up as needed before completing the following workload every minute on the minute for 12:00.
6:00 of
2 x Power Snatch
6:00 of
1 x Power Snatch
Post loads to comments.
Impact/Focus #2: Back Squat 5RM
Warm up using 3 sets x 5 reps before working to establish a 5-rep maximum effort for Back Squat.
Back Squat 5-5-5-5-5
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Yes! I love the combined sibling photography…
Yes! I love the combined sibling photography…
Snatch: 110# – Failed at 115# (work on hips and drop)
BS: 245# x5 – 10# more than last time (work on better depth)
WOD: 7 Rds + 10 CPUs RX (I feel like I did more than this, but it’s the last round that I can remember before I lost track).
Happy turkey day everyone! Gobble Gobble! 🙂
Power Snatch EMOTM: 115# doubles; 135# singles.
Back Squat 5RM: 215#.
WOD: 5+71 clapping, SU. Maybe that should be 5+30.3333333333333333 if 3 SU = 1 DU.
…333333333333333333333333333333333
to be a little more precise.
Snatch EMOM: 175# fail at 185#
Squat: 405 x 5
WOD: 5 rounds + 2, SU’s
EMOTM: 45×2/50×1
Back Squat: 100×5
WOD: 3rds + 7 scaled