Friday, November 8

Out of difficulties grow miracles.

Jean de la Bruyere

Gym Announcements

• Monday, November 11 - Veterans Day Hero WOD “Chad”

  • This will be our ONLY class that day. Community WOD. 5pm. All are welcome.

  Warm-up

  2-4 minutes of easy rowing, jogging or biking

  -then-

  2 sets, not for time, of:

  6-8 hip & back extensions

  8 glute bridges, empty barbell or unweighted

  8 deadlifts, empty barbell

  8-10 push-ups (or knee push-ups)

  10 seconds of handstand hold (or pike hold with feet on the ground or plank hold)

   (NTE 10:00)

• Strength/Skill

  
  (Before WOD)

  5 min skill time:

  Handstand Work

  • Wall Walk

  • HS Hold

  • Controlled HS lower

  • Kipping HSPU

  • Free-standing HS

  (After WOD)

  Standing Dumbbell Arnold Press 

  12-12-12-12

• Athlete Instructions

  3-4 sets of 8-12 reps

  Movement Demos

  • Standing Dumbbell Arnold Press

• WOD

  6-7-8-9-10 reps, for time of:

  Deadstop Deadlift, 65% 1RM

  Strict Deficit Handstand Push-up, pick height (Shoulder Press 65% 1RM)

• Athlete Instructions

  For time, or not.

  Movement Demos

  • Deadstop Deadlift

  • Strict Deficit Handstand Push-up

• Cool Down

  Hamstring Stretch

  Hold 1-2 minutes per side.

  Pec stretch, laying on side.

  1-2 minutes per side.

  • Hamstring Stretch

  • Pec stretch, laying on side.