6 sets of 2 reps
*climb in weight each set. First set should be a challenging weight
Short break, then…..
10 Walking Lunge 45/25
4 Bar Muscle-Ups
25 calorie row, or 600m run if all rowers are taken
Rest, then after class & non-instructor led
AFTER PARTY (if you have time, not required)
4 x 200m; 1 min rest in between
Warm Up: Sled Upper/mobility
Lift: 1RM Floor Press
Then.. 80% amrap
Asst: 3 rounds
50 DB Press
50 DB Bent over Row (25 ea arm)
50 Bandy Tri’s
Normal Schedule for Veteran’s day. Thank you to all the women and men who have served, and are serving our country so selflessly and bravely.
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
7 Front squats, 135/95
7 Handstand push-ups
* Make the run half way a round the building only.
** If you are planning on scaling HSPU’s by using MORE THAN ONE ab-mat under your head, please perform chest-to-deck push-ups. You will build more pressing strength from the full range of motion of a push-up, than a limited range of motion from a scaled HSPU.
Warm Up: Sled Lower/mobility
DE- Rack Pull from pins @70% (Speedy DL- set pins at first notch above ankles) 15 sets of 3 reps
Then… 15 min amrap
2 Prowler push/pull #145/90
10 KB Pistols #53/35
15 KB Goblet Squats #53/35
Five sets of:
Jerk Balance x 5 reps (build weight each set)
20 min EMOM:
Odd minutes – 10 x OH Walking or Reverse lunges (45/25)
Even minutes – 40 seconds max Burpees Power Cleans (135/95); 20 seconds rest
*Score is total Burpee Power Cleans. (performed by keeping hands on the bar, chest hitting the bar, leap back into dead lift position, perform power clean)
Wow, what a day. So many amazing efforts during the “Lynne” WOD. I’m seeing some folks making amazing strides lately. I’m not referring to the top scores. I’m simply referring to the max efforts, extra reps, and overall tenacity and fun that you guys and gals are attacking the programming lately. It’s not lost on the coaches, we speak about many of you often and how we’re inspired on a daily basis. I’m so lucky to be surrounded by a huge group of athletes such as yourselves.
Info of the Day:
GO WALNUTS- A new study published in the Journal of Nutrition, reveals that eating walnuts helps your arteries. Their nutrients help kick cholesterol out of your cells, which may reduce plaque development. Related research has linked walnut intake, an ounce a day or 14 halves, to s reduced risk of heart disease.
SEE THE FUTURE- Keep your outlook bright. A new study in the American Journal of Clinical Nutrition linked high levels of folate and vitamin B12 to a reduced risk of macular degeneration. Lentils and black-eyed peas are high in folate, and salmon and tuna are rich in B12. Or pop a vision supplement, like Ocutive Eye + Multi.
40 min @ 75-80% of:
200 Jump rope singles
20 Weighted Anchored Abmat sit-ups
3RM Box squat * if a special bar is available use one
Then.. Kettle Bell HELL..
1 min KB Swings
1 min Plank
Five rounds for max reps of:
Body weight bench press
*Must have a partner during bench, AND same partner will count your pull-ups.
Bench press weight (Advanced- 100% body weight; intermediate 80% bodyweight; novice 60% body weight) Please use one of these bodyweight percentages. They are your only options to choose from. I’ll be scanning and taking notes on the whiteboard for my records. Great info to have to use for future programming. Thank you.
Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24″ box
Three attempts at:
L-Sit x Max Hold
Rest as needed (Record TOTAL time)
Four sets for time of:
7 Deadlifts (225/135)
50 Double-Unders (or 25 air squat tuck jumps, no singles today)
Rest Exactly 2 minutes (final score will include these rest times)
*These are sprint sets. its about jacking that heart rate up today, which is why I don’t want to see singles. Singles doesn’t move you toward double unders, and you lose the plyometric-type feel of the double under almost entirely, which is what I want you to feel in this WOD.