Thursday, November 20, 2014

WOD 11/21/14

Low bar Back squat: Work to a heavy single

WOD: EMOM for 12 minutes complete:
1 Squat Clean @ 80% of 1 RM
6 KB swings (70/53 lbs)

Post WOD mobility: Quad Smash and stretch

Thanksgiving week schedule: All days will run a regular schedule except:
Wednesday: 6:30 pm Strength class cancelled, all other classes run as regularly scheduled
Thursday: Closed all day
Friday: 6:00 am and 8:30 am classes cancelled, all other classes run as regularly scheduled

Wednesday, November 19, 2014

WOD 11/20/14

WOD:
3 Rounds for time of:
40 Double unders
30 Push ups
20 Toes to bar
10 Ground to shoulder with atlas stones

Mobility/Skill work:
20 Sit Up to Straddles
Hold Pancake Split, 2 minutes
10 Sit Up to Straddles  
Hold Pancake Split, 1 minute
*Courtesy of Gymnastics WOD

Tuesday, November 18, 2014

WOD 11/19/14

Bench press: 9x3 @ 60%

WOD: For time:
10-9-8-7-6-5-4-3-2-1 of:
Muscle Clean (75/45 lbs)
Up downs

Post WOD mobility:Pec smash and doorway stretch

Today is the last day to order Hoodies!  All must be pre-paid/ordered, so get in today and get it done.

Monday, November 17, 2014

WOD 11/18/14

Skill Work: L sits: 4x20 seconds

WOD: 10 Rounds for time of:
15 Russian KB swings (53/35 lbs, Unbroken)
15 Sit ups
15 Air squats

6:30 Strength Class
Lift: Floor Press working to a heavy single, with 3 second pause at bottom

Sunday, November 16, 2014

WOD 11/17/14

Box Squat: 12x2 @ 75% of 1 RM

WOD: AMRAP in 10 min of:
6 Burpee box jump overs
10 Wall balls (20/14 lbs)