Happy thanksgiving
It sounds cliche but share with someone with a phone call or in person how thankful you are for them. Words of affirmation are good to HEAR not just read.
Wod:
35 min time cap
1 mile run
rest 2 minutes
10 rounds
3 clean and jerk 115/75
6 pushups
12 lunges
rest 2 minutes
2000 m row
Classes will be 8,9,10
On FRIDAY there will be class at 8,9 only. the rest of the day will be open gym.
November 21,2018
lift: snatch
warm up 5@40 5@50 5@60
emom 4 minutes then rest 1 min
4@70%
3@75
2@80
1@85
wod:
fir time
30 burpees over ball
rest 3 minute
60 wallballs 20/14
rest 3 minutes
30 pull-ups
:challenge - do everything unbroken or with the least amount of breaks
Tuesday
30 min
goe as far as possible
10-9-8-7-6-5-4-3-2-1-2-3...
squat clean 185/135
toes to bar
-complete 1 rope climbs after each round
Monday november 19,2018
Lift: Push press
warm up - take 10 minutes
5@40% 5@ 50% 5 @60%
you will do each of these twice
E2MOM
3@80%
3@85%
3+12reps@90%
-after each set perform 25 unbroken double unders
wod: for time
400 m run
100 box jumps
500 m row
do the run or the row in the beginning or the end
THANKSGIVING SCHEDULE
Monday- normal
Tuesday- normal
wednesday- normal
Thursday (Thanksgiving)- Classes 8,9,10
Friday- OPEN GYM all day
Saturday- 8 am
Wod
50 Thrusters 95/65
40 Power Cleans 95/65
20 Strict Pull ups
3 Minute rest
20 Strict Pull ups
40 Power Cleans 95/65
50 Thrusters 95/65
Post Wod
10 sets of 10 second
L-hold
Then max Plank hold