Monday, November 17
“Enthusiasm is common. Endurance is rare.” ― Angela Duckworth
Announcements
We will NOT have a 12pm class Monday, the 17th. Meg and Ben both have commitments that we can’t shift. We’re working on adding a new coach that has 12pm availability! Hopefully, more to come on that. Regular 12pm schedule resumes Wednesday. Noon athletes, come hit up an AM or afternoon class!
We’ll be closed on Thanksgiving day, no classes. We’ll do one class on Friday, November 28, and then be back to normal schedule. Open gym is always available!
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of rowing, biking or jogging
30 seconds of banded marching
10 hip & back extensions
1 x Snatch warm-up with empty bar (45/35)
Strength/Skill
Overhead Squat 5-5-5-3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Starting at 70-75% and increasing the load.
More Likely time / rounds: (consider scaling if this seems unrealistic)
Starting at 50-55% and increasing the load.
Movement Demos
WOD
“Isabel”
For time:
30 Snatches, 135/95 lbs
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.