‘Tis The Season For Visitors! Thurs, 11/17
Pumice Anyone? Wed, 11/16
During Monday’s gnarly WOD, Eva, you could practically hear the “popping” sounds as peoples hands were ripping throughout the box. Especially on top of some pretty trashed palms from the week before. Here Sheila displays her trophies.
Warm Up:
500m row
then 2 rounds of:
25 GHD back extensions
25 SDHP with moderate weight kettle bell
Strength:
Deadlift 5×7
WOD: “Squat Ladder”
Using a 45# barbell do 1 squat the first minute, 2 squats in the 2nd min… until you can no longer complete the required work in the minute.
Reps 1-10 = overhead squats
Reps 11-20 = front squats
Reps 21+ = back squats
Working Your Goat! Tues, 11/15
Lots happening this week:
Basics series running Tuesday, Wednesday and Thursday from 9-11 AM and 5- 6 PM.
Remember, no 8:30 AM class this Saturday. Kinsey will present the third part of her nutrition series.
Warm Up:
Per whiteboard
Mobility/Skill:
Working your goat
WOD: 3 rounds for time;
50 double unders
40 sit ups
30 box jump burpees (24/18)
20 OH walking lunges (45/25)