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: Cleans
Warm up with 3 sets x 3 reps before completing the following workload.
Clean 2-2-2-2
Notes: Athletes should plan to increase weights with each set as long as proper technique allows.
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Impact/Focus #2: Back Squat
Warm up as needed before completing the following sets of Back Squat. Athletes should use their most recent Back Squat 1RM from 11.16.2015.
Back Squat 4-4-4-4 (80% 1RM)
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WOD
5-10:00 Metabolic Conditioning
Working in the city today. 🙁 meh. Back in tomorrow.
Involuntary rest days… boooooo
Clean: 2 x 225lbs
Back Squat: 4 x 300lbs
“Slinging Rocks”: 7:29 rx’d
“Clean” : 135# x 2
“Back Squat” : 160# x 4 x 4
“Slinging Rocks” : 10:53 Rx
Cleans: 155# × 2.
Back squat: 210# × 4 × 4.
“Slinging Rocks”: 7:18 Rx.
Cleans: 155 x 2
Back Squat: 210×4, but only made it through 3 sets
Slinging Rocks: 9:34 rx ugh
Cleans: 80×2 (PR!)
Back Squat: 115×4
Slinging Rocks: 15:33 RX
Once again, I was overwhelmed by everyone’s support tonight! You guys are simply amazing.
Cleans: 140lbs x 2
Back Squat: 2 rounds 175lbs x 4 / 2 rounds 180lbs x 4
“Slinging Rocks”: 7:35 Rx’d (I love wallballs!)