Friday, November 22
I acknowledge my feeling and gratitude for life by praising the world and whoever made all these things.
Thanksgiving Schedule:
Th: 11/28 (Closed)
F 11/29 and Sa 11/30: 1 9:30am Community WOD class
Warm-up
2 minutes of easy biking, jogging or rowing
-then-
2 sets, not for time, of:
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
3 strict shoulder presses, empty barbell
3 push presses, empty barbell
3 push jerks, empty barbell
30 seconds of biking, rowing or jogging (try to increase pace set after set)
Strength/Skill
(AFTER WOD)
For quality:
4 RFQ:
8-12 Ring Push-ups
Movement Demos
Dumbbell Pull Over x12
WOD
For time:
10 Shoulder Press, pick load
15 Pull-ups
Air Bike, 1000 m
-- then --
Rest 3 mins
-- then --
15 Push Press, pick load
20 Pull-ups
Air Bike, 1000 m
-- then --
Rest 3 mins
-- then --
20 Jerks, pick load
30 Pull-ups
Air Bike, 1000 m
Cool Down
Frog Stretch
Hold 1-2 minutes.
Pec stretch, laying on side.
1-2 minutes per side.