Monday, 19 November 2018

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday.

Back to normal on Saturday.

Conditioning:

Complete as many rounds as possible in 4 minutes of:

20 Wall-Ball Front Squats (25/16)*

40 Double Unders

 

…Rest 2 minutes

Complete as many rounds as possible in 4 minutes of:

10 Hang Power Cleans (135/95)

40 Speed Skips

 

…Rest 2 minutes

Complete as many rounds as possible in 4 minutes of:

20 Sit-up Slammers (12/8) @ 2m

40 Singles

 

For Score

*Hug ball against chest

 

Strength:

Offset Back Squat (10/5)

2/2 max load*

*Perform 2 reps with offset weight on right, and then 2 reps with weight on left. Males offset with 10#, females use 5#.

 

Flexibility/Mobility:

Plantar Surface – 1:30/foot

Low Lunge Twist – 1:30/side

T-Spine Smash – 2:00

 

 

Post scores, load, and experiences to comments

Comments

  1. 571, 75# HPC

  2. RhondaMomma says

    610
    53# HPC

    ✅Back squat – interesting…

  3. darrenandtara says

    497 Rx.
    285#. 87% using my all time BS number. That was interesting. Hardest part was standing it up and racking the weight.

  4. White Ape says

    CWOD:
    Part 1: 196
    Part 2: 150
    Part 3: 186
    Total: 532 Rx

    SWOD:
    315#
    That was interesting! The second set each time was the most awkward.

  5. CWOD 1 169
    2 107
    3 133
    SWOD 175# +10# offset

  6. CWOD: 462
    130
    152
    180

    SWOD: 105# 65%

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