Thursday, November 8, 2018

November 7th, 2018
by:

Last day to order Fall gear is this Friday

Sign-up sheets are by the front desk area.

MenCrewFrontFall2018RaglanUnisexFall2018 PulloverHoodie ZipUpHoodieFall2018

Specialty Classes

Yoga (Starting next week Thursday, 11/15) – 11am – 12pm

Strength / Skillwork

Dumbbell Strict Press
5 – 5 – 5+ 5 – 5
5 @ 65%
5 @ 75%
5+ @ 85%
2×5 @ 65%

Subtract 20-30#+ off 1RM Strict Press for these percentages.

WOD

5 Rounds with a Partner:
On movements 1&2 – Partner 1 works for :45 while Partner 2 rests, then switch. On movement 3 – Both partners go for :45. Each round is 3:45. Total WOD = 18:45
1) – Slam-balls :45+:45
2) – Bike or Row for Calories :45+:45
3) – Alt. Med-Ball Side Throw :45

Rx: 20#/16# Slamball, 20#/14# Medicine Ball
Elements: 10# Slamball (Men and Women), 14#/10# Medicine Ball

Stand 8 feet away from partner for side throws.

Score is combined reps for the team.
Set clock for 25 intervals of :45

Elements

Do main WOD today w/ Elements scaling.