The 0845, 1200, and kids classes will be canceled Monday, 25 November. All other classes will be normal.
Sorry for any inconvenience.
Inspirational thought:
The body can do so much more than we realize. It is the mind we have to convince.
Strength WOD:
Perform the following for quality (25 minute cap):
Jerk
Warm-up: 10, 8, 6 rep, gradual weight increase
5 @ 60% 1RM
5 @ 70% 1RM
5 or more @ 80% 1RM
Conditioning WOD:
“Death by Kettlbells” (70/53)
With a continuous running clock, on minute one, perform 1 KB Swing. Minute two, perform 2 KB Swings. Minute three, perform 3 KB Swings. Continue this method until you are unable to complete the specified number of KB Swings.
Post max weight, and the minute and extra reps completed
Mobility Focus:
Couch Stretch
Banded Bully
68# Jerk
Round #18 35# KB
6 jerks @ 80%
…
14 rounds @ 1.5 pood
Rowed 1500m (5:50)
15 rds @ 40lb KB
Rowed 1000m (3:56)
5 at 140
12+9
Thank you Christian for coaching us the last couple of days. You did a great job. Well done!
16 rds @ 60lb KB