Thanksgiving week schedule: Classes normal through Wednesday. Gym closed on Thursday so we can overeat with our families and friends. Only a 0900 class on Black Friday. Classes back to normal on Saturday.
Strength:
Make-up a Lift
1-rep max
For max load
…Or…
Pick any lift and perform:
5-5-5-5 @ 85%
For Quality
Conditioning:
“Thank Goodness!”
1000m Row or 800m Run*
…then
2 rounds of:
25 Pull-ups
10 Tire Flips (210/180)
50 Sledge Swings (10/8)
30 Slammers (12/8)
400m Run or 500m Row*
…then
25 Burpees
For Time
Compare to Wednesday, 25 November 2015
*If you run at the beginning, you must row in the 2 rounds. If you row at the beginning, you must run in the rounds. Either way, you must run 800m and row 1000m by the end of the WOD.
Mobility:
Plantar Surface – 1:30/foot
Low Lunge Twist – 1:30/side
T-Spine Smash – 2:00
Post lift performed, load, time, and experiences to comments
153# HPC 10# PR!
27:08Rx on WOD
Happy Thanksgiving!
Nice work!
Congrats on the PR!!
And when you walked in the door, “im not PR’ing today” 🙂
87# SP (down 5 #)
Had to leave after 1st round of 50 sledge swings due to time.
I’m so glad to be back…felt good today!
Hang squat clean @ 83#
Conditioning: scaled
Air dyne instead of running
1 round wod
17:10
SWOD: 150# thruster 4#PR
CWOD: 23:45rx
1:05 faster
SWOD: Back Squat Work
285 lbs (85%)
3 sets x 5 reps
CWOD: 24:29 Rx
(Ran first, then did 2 x 500 row at the end)
SWOD 155# SHP PR
CWOD 27:10 ran first then row
Nice work!
SWOD: Deadlift
4×5 @ 85% (395)
CWOD: 25:04 Rx
SWOD:
Worked FSQ with Boy Wonder
4×4 at 285
CWOD:
20:14 Rx
Not a PR. But I feel good from two PR’s this week!
Happy Thanksgiving to everyone!!
SWOD:
Redid shoulder press. 95#. 5# up from the other day.
CWOD:
31:48
Russian twists instead of slammers
Almost 5 minutes slower than last time, but last time I did almost all PLUs banded. This time I did all rx PLUs and about 25 pounds heavier, so I’ll call that a win
T. SWOD. Worked on ohs.
CWOD. 24:43. Rx. 19 sec Pr. Row then run.
D. SWOD. HPC. 230# same. Good to get back under a bar for the first time in a few months.
CWOD 22:42. Rx. 57 sec Pr from 2 years ago. Row then run.
Speaking of row. Let’s not for a while.
SWOD: 3×4 BS 80% working depth,form, and coming out of the bottom. Then 1 set of 3 pause squats.
CWOD: 21:56rx no PR for me…
I agree with D, #rowrowno