Thanksgiving Day!
Open Gym 7am and 8:30am Suggested workouts: EMOM 12 minutes Even: Power Snatch x2 Odd: Push Jerk x5 Or- Row a 5k No Matter what you decide practice SLIPS.
Open Gym 7am and 8:30am Suggested workouts: EMOM 12 minutes Even: Power Snatch x2 Odd: Push Jerk x5 Or- Row a 5k No Matter what you decide practice SLIPS.
“Filthy Fifty” For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders Post time to the Zen.
EMOM 15 minutes First 5 minutes on the minute 3 Hang squat cleans Second 5 minutes on the minute 2 Hang squat cleans Third 5 minutes on the minute 1 Hang squat clean Increase loads as much as possible. Then: Box back squat 3×5 (use same loads as last week) Push ups 5 sets at
WIOD AMRAP in 16 minutes 4 Handstand push ups 8 toes to bar 12 Squats Post rounds completed to the Zen.
WOD 10,9,8,7,6,5,4,3,2 and 1 rep rounds for time of: Pull ups Power cleans 135/95lb Over the bar burpees Post times to the Zen.
EMOM 16 minutes Even: Deadlift x5 Odd: Dumbbell single arm push press x5 Right, x5 Left. Conditioning: SLIPS
WOD For time: 30 double unders 5 Squat Snatches 30 double unders 4 Squat Snatches 30 double unders 3 Squat Snatches 30 double unders 2 Squat Snatches 30 double unders 1 Squat Snatch 30 Double unders Score will be total weight lifted and time. Post loads for each round and total time to the whiteboard
Weightlifting: Choose weights by feel. They should be challenging but comfortably below max efforts. Clean and Jerk 5×2+1 (five sets of 2 cleans and 1 jerk) Clean Pull 3×3 Back Squat 3×5 Conditioning: Scales for 5-7 minutes Push ups 5 sets @40% of max. Post loads to the Zen.
“Its not that we cant play because we ‘got old’ its that we ‘got old’ because we stopped playing.” Unknown. Complete as many rounds as possible in 20 minutes of:3 Wall climbs10 Up-downs5 Parallette pass-throughs (forward + back = 1)10 Grasshoppers (right + left = 1) For the wall climbs, toes and chest touch the
WOD AMRAP in 20 minutes 4 Chest to bar pull ups 8 One legged squats alternating 12 Dumbbell power snatches alternating 50/35lb Post rounds completed to the Zen.