Reminder that we have an abridged schedule starting Wednesday. Wednesday, the last class of the day is at 4:30 pm. We are closing after that class. Thursday, Thanksgiving, there are two classes. Friday we will have 3 classes and an open gym. Please sign up for the classes you plan to attend and check out the most up to date schedule in MBO.
With the holiday, our normal Thursday lifting will be on Friday this week.
WOD-
Every 1:30 x 8
2 Snatch grip deadlifts + high pull @ 110% of 1 rep power snatch
Rest 4:00 then,
Every 1:30 x 8
2 Muscle Snatch + 1 power snatch with :02 pause in receiving position
@ 70% – 75% of 1 rep power snatch
Rest 4:00 then,
As many rounds as possible in 9:00 of
2 Dumbbell hang power cleans right arm 40#(25#)
2 Dumbbell front squats right arm 40#(25#)
2 Toes to bar
2 Dumbbell hang power cleans left arm 40#(25#)
2 Dumbbell front squats left arm 40#(25#)
2 Toes to bar
4 Dumbbell hang power cleans right arm 40#(25#)
4 Dumbbell front squats right arm 40#(25#)
4 Toes to bar
4 Dumbbell hang power cleans left arm 40#(25#)
4 Dumbbell front squats left arm 40#(25#)
4 Toes to bar
6 Dumbbell hang power cleans right arm 40#(25#)
6 Dumbbell front squats right arm 40#(25#)
6 Toes to bar
6 Dumbbell hang power cleans left arm 40#(25#)
6 Dumbbell front squats left arm 40#(25#)
6 Toes to bar
*Keep adding 2 reps to each part until time expires
Recovery workout of the week: This can be done any day during any
class you’d like to come to.
2 x 10:00 on the rower with 2:00 rest between
Keep rows at a conversation pace or if you have a heart rate
monitor keep your HR below 140
Then
3 – 5 Rounds for quality of
20 PVC thrusters (slow and controlled)
10 PVC pass throughs
10 PVC overhead squats (slow and controlled)
