Tuesday, November 18
“The oak fought the wind and was broken, the willow bent when it must and survived.”
― Robert Jordan, The Fires of Heaven
Announcements
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’)
3 minutes of easy jogging, biking or rowing
7 deadlifts, starting from mid-shin
5 inchworm push-ups
2 minutes of easy jogging, biking or rowing
7 hang muscle cleans, starting from just above the knees
5 down-ups
1 minute of easy jogging, biking or rowing
7 hang power cleans, starting from just above the knees
5 burpees
Strength/Skill
After WOD:
3 RFQ:
1x [ 12 Dumbbell Lateral Raises + 12 Dumbbell Front Raises + 12 Dumbbell Bent Over Raises ]
Then:
75 Russian KB Swings for time (or not, try to get these done in as few sets as possible. Challenge your grip stamina!!)
WOD
3 rounds for time of:
15 Hang Power Cleans, 135/95 lbs
15 Burpees
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
5:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
7:00
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Chest & Pec, hands behind
Hold 1-2 minutes.