ANNOUNCEMENTS:
– Our November on-ramp begins next Tuesday Nov 7th at 6pm! Spread the word!
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Power Clean
Warm up as needed before completing the following workload every :90 for 7 total sets.
3 x Power Clean
Notes: Today’s repetitions will be touch & go from the floor with a focus on quality barbell cycling.
Post loads to comments.
“Perfect 10”
Complete as many rounds/reps as possible in 10:00 of
10 x Pull-ups
10 x Handstand Push-ups
10 x Box Jumps (24/20)
Post rounds/reps completed to comments.
ROMWOD
“Energy Flow”
Power Cleans: 140×3
Perfect 10: 2 + 15 with 1 abmat for hspus. Got all my pull-ups unbroken and best hspus have felt ever. Yay!
215#.
6+10 Rx.
Power Cleans: 100×3
Perfect 10: 2+19 (25# seated DB presses)
Power Cleans: 155# x3 / 160# – 2 Power + 1 Full…
“Perfect 10”: 1+20 (1 Ab Mat HSPU)