Saturday, November 9
Keep your face always toward the sunshine - and shadows will fall behind you.
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 sets, not for time, of:
2 minutes of easy biking, rowing or jogging
10 squats (squat therapy style) (see video below)
6 reverse lunges, L-leg
6 reverse lunges, R-leg
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
(NTE 10:00)
Strength/Skill
WOD
Individual Version:
5 rounds for quality of:
Air Bike, 1200 m
10 L/10 R Kickstand Squats, pick load
1 Legless Rope Climb, 15 ft (sub 2 rope climbs or 12 Pull-Ups)
Partner Version:
5 Rounds for Quality:
400m Run (both partners run together)
10L/10R Kickstand Squats, pick load (synchronized)
2 Rope Climbs (1 for each partner) or 20 Pull-Ups or Ring Rows (any split)
Other Equipment Conversions
Other Equipment Conversions: Replace each 1200m of biking with 400m of running, 500m on the Concept 2 rower.
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Cobra Stretch - abs
1-2 minutes