Wednesday 11/28/12

Announcement!  With the Advent season almost upon us, we'll be changing our schedule a bit.  Starting next week, we'll be moving Wednesday's class to Thursday, and in an effort to be as accommodating as  possible, Monday's class will start at 6:45 p.m. while Thursday's class will start at 7:45 p.m.  Here's the new schedule (effective Monday, 12/03/12):
Monday  6:45 p.m.
Thursday  7:45 p.m.
Saturday  7:00 a.m. (unchanged)

Front Squat
2 x 5, 1 x 5+

15 min AMRAP of:
5 Pull-ups (strict)
7 Shoulder-to-Overhead, 65% BW

You may kip your pull-ups if strict is not yet possible (choose strict or kipping before you start and stick with that choice through the metcon).  The shoulder-to-overhead may be press, push press, push jerk, or split jerk (push press is generally the most efficient).

Finale:  Accumulate some time in a handstand - 30 sec, 1 min, 2 min, etc.  Choose a time that will require you to break it up into 2-3 sets.

This summer, Rowdy brought the running group some yummy treats that have a good amount of protein in them (and did I mention they were tasty?) Here's a link to the recipe if you want to make them yourself! Thanks so much, Rowdy!

Tracy finishing up a front squat.


Mrs. G. said...

Front squat
2x5 1x5+
Warm 33-5
Work 53-5 58-5 63-10

15 min a rap
5pull ups
7 shoulder to oh 53#


Tracy said...

Front squat
2x5, 1x5+
55.5x5, 55.5 x5, 55.5x8
15 min AMRAP
5 pull ups
7 shoulder to OH 45#
9 KTE on floor
6 rounds +5 pull ups

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