ANNOUNCEMENTS:
– Our November on-ramp begins TONIGHT; Tuesday Nov 7th at 6pm! Spread the word!
Warm-up Drills
I. Run 400m/Row 500m
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 Doubles
Warm up as needed (3 sets x 3 reps) before working through five sets of two reps each, as outlined below for the Power Clean. Sets should increase in weight, reps are touch and go style.
Power Clean 2-2-2-2-2
Post scores to comments.
“Wuufe”
Four rounds for time of
Row 350m
20 x American KB Swings (32/24kg)
15 x Box Jumps (24/20”)
Post scores to comments.
235#.
12:34 Rx.
Power cleans: 145×2
Wuufe: 17:51 RX
Power Cleans: 100×2
Wuufe: 20:05 (50# swings)
Power Cleans: 165# x2 (apparently a PR after looking at previous numbers!)
“Wuufe”: 18:08 Rx’d