Friday, November 30, 2018

November 29th, 2018
by:

SMR Class

SMRPic

Saturday, December 1 at 12pm-1pm Upper-body and 1pm-2pm Lower-body
$10 for each hour (Unlimited members can do both hours for $10)

Strength / Skillwork

Weighted Military Sit-up
25-20-15-10-5+
Increase weight each set. 

Power Clean from Floor + Power Clean from Below
2-2-1-1
2 sets @ 40% of 1RM Clean
2 sets @ 55% of 1RM Clean
1 Set @ 70% of 1RM Clean
1 Set @ 80% of 1RM Clean

WOD

3 Rounds:

1:00 Power Cleans
1:00 Pistol Squats
1:00 Devil’s Presses
1:00 Rest

Rx+: 115#/75# BB, 35#s/20#s Dumbbells, 12″ box allowed for pistols
Rx: 85#/55#, 30#s/15#s Dumbbells, 18″ Box for pistols

Score is total reps.
Power clean = 1 rep
Pistol = Each leg is 1 rep
Devil’s Presses = 2 reps

Elements

4 Rounds:
1:00 Dumbbell hang cleans 20#s/15#s
1:00 Air squats to Medicine Ball
1:00 Plate Ground to Overhead 25#/15#
1:00 Rest