Wednesday, November 27
Quality is never an accident. It is always the result of intelligent effort.
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 jogging, biking or rowing
-then-
2 sets, not for time, of:
5-7 hip & back extensions
20 seconds of bar hang (the goal is to feel a nice stretch in your lats)
3-5 deadlifts, empty barbell
3-5 hang muscle cleans, starting from just above the knee, empty barbell
3-5 hang power cleans, starting from just above the knee, empty barbell
WOD
1 Hang Power Clean, pick load
Every 1 min for 30 mins.
Strength/Skill
Single Arm Upright Row 24-24-24-24
Then:
For Quality:
200 Double Unders
Try to complete in as few sets as possible
Sub 200 single unders here, and/or spend 5 min practicing doubles
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hamstring Stretch
Hold 1-2 minutes per side.