Classes are normal on Wednesday. Gym closed on Thursday.
Classes at 0900 and 1200 on Friday.
Strength:
Snatch-grip Deadlift
2-rep max
For max load
Conditioning:
“Thank Goodness!”
1000m Row
…then
2 rounds of:
25 Pull-ups
10 Tire Flips (210/180)
50 Sledge Swings (10/8)
30 Slammers (12/8)
400m Run
…then
25 Burpees
For Time
Mobility:
Plantar Surface – 1:30/foot
Low Lunge Twist – 1:30/side
T-Spine Smash – 2:00
Post max load, time, and experience to comments
swod:
245#
(grip failure)
cwod:
16:16 Rx
(only completed one round instead of two)
-with noon class
Happy Thanksgiving!
SWOD:
2 reps @ 305
CWOD:
19:09 RX
Felt slow by myself. :/. But I still was exhausted at the end, so I must have pushed pretty good. 🙂
SWOD: 2 reps @ 255# (65% of 1RM)
CWOD: 20:25 Rx
T.
SWod 123#
CWod 25:24. Rx.
D.
SWod. 245#
CWod. 23:39. Rx.
SWOD: 93#
CWOD: 25:31 (mod: 3 kipping/remainder PLUs banded).
On a positive note, in the warmup I did both sets of all 6 PLUs kipping without band. That’s the most I’ve ever done.