Thursday, November 20
“The human capacity for burden is like bamboo- far more flexible than you’d ever believe at first glance.” ― Jodi Picoult, My Sister’s Keeper
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!
“Rebuild” day!
Warm-up (NTE 10’)
3 Sets
5 Dumbbell RDL 3030
5 Single Arm Cuban Press/arm slow
15sec Row Acceleration (increase pace every 5sec)
rest as needed
Strength/Skill
A1) Segmented Snatch Grip Deadlift - 3 Pauses:
3131; 6-8reps; rest 75sec x 3 (use lifting straps)
A2) Barbell Z Press: 3021; 8-10reps; rest 75sec
x 3 sets
B1) Cyclist Front Squat: 31X0; 8-10 reps; rest
75sec x 3 Sets
B2) Chainsaw Row: 20X2; 8-10/arm; rest
75sec x 3 Sets
WOD
5min AMRAP: 1-2-3-4-5-6....
DB Bench Press 65/45lbs
*5 Cal Row between each set
rest 2mins
5min AMRAP: 1-2-3-4-5-6....
Wall Walks (or x5 Elbow to Tall Plank)
*20 Double Unders between each set
rest 2mins
5min AMRAP: 1-2-3-4-5-6....
Strict Toes to Bar (Scale to Knee Raise or V-Up)
*5 Cal Assault Bike between each set