Hey Folks!
You were winning today and I liked it. Some big cleans, some new cleans and some epic high fives in the gym (I’m looking at you Kaila) today. Keep up the awesome work, Folks. Also, don’t forget to drink your nog. I PR’d my clean today for the first time in at least a year… I owe it to the nog. #noglife
p.s. the Laptop has been replaced with an awesome desktop. It’s a beauty and it’s begging for you to sign in to your classes with it. Also – enter your WOD scores! It’s free and super fun! Plus then when we re-do stuff you’ll have an old score to beat.
[av_video src=’https://www.youtube.com/watch?v=Y_5lvGvxJMg’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2okt5b’]
WARM UP
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts
*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.
HEALTH
Deadlift 2×5
*Try to add weight to last weeks lifts, unless you felt weak, then stay the same :)
LONGEVITY
Squat PR = # to use
350+ = 135
275+ = 115
225+ = 95
175+ = 75
<175 = 55
Or air squat
METCON-BOTH
Two Hand Swings
Left Hand Swings
Right Hand Swings
Double Unders
REST
*Score is total reps.
COOL DOWN
Stretch – Hamstrings, Calves, Pecs, Forearms
Comments are closed