Christmas party today with condensed schedule (no 4:30 or 5:30 pm)
No 4:30 or 5:30 PM classes today
WOD (Workout of the Day)
Friday, Dec. 21, 2018
Katy and Zeke were unable to test on Friday so they both tested their deadlifts on Thursday. They both PR’d and Katy set a new record of 346 pounds! Awesome job you guys, now it is your turn!
122118 WOD
A. Warm-up: Coach’s choice
B. Deadlift – ASSESSMENT
Take 30 minutes to find a 1- or 3-rep max. Warm up using your last weights from your 5/3/1 last week , then increase by smart increments for singles or triples, resting 2:00 between working sets. Record final successful lift(s).
Please write down your 1Rm for the day on the whiteboard, even if its not a PR.
With these Wendler gains, we’re excited to see you hit some good numbers!
If you need more time, feel free to opt out of portion C or do your own conditioning when you’re finished lifting. Now get psyched to deadlift!
C. Four Rounds for time:
10 C2B Pull-Ups
16 DB Push Press (8 per arm) @50/35
*Time domain 3-6 Minutes.*
>>Modifications will be given
Thursday, Dec.20, 2018
Garrett setting a new gym record of 215 in the strict press! Great job today everybody! Rest and recover, deadlift testing on Friday:)
122018 WOD
A. Warm-up: Coach’s choice
B. Skill: Double-Unders
10 sets of 5 singles + 1 DU
10 sets of 3 singles + 1 DU
Followed by…
5 Minute EMOM
20-30 Double-Unders or 0:30 of double-under attempts or triple-under attempts
Metcon:
21 Minute EMOM
#1) 15/12 Calorie Row
#2) 50 Double-Unders
#3) 12 Medball cleans @20/14
*Scale double-unders to no more than 0:40 of work.*
>>Modifications will be given
Cooldown:
Calf Smash w/roller x1:00 per side
Pigeon Stretch x1:00 per side