Monday 171023

Starting November 1st, Wednesday, we will have a 6:15p Olympic Lifting class in addition to our 6am Olympic Lifting class on Saturdays! For now this will be an additional class on Wednesday and there will still be a 6:15 WOD class  as well. 

The Night of the Living Dead-Lift Off is Friday! Friday afternoon there will be a regular 415p WOD, after that it is the LIFT OFF! Prizes will be awarded for the best costumes. Sign up for what you will bring for the pot luck and bring your families!

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength: 

Pause Front Squat 5 x 3

B. WOD: CF OPEN 15.3

14 min AMRAP                

7 Muscle up (ring)           

50 Wall ball    20/14       

100 double under

SCALED:
14 Min AMRAP
50 Wall Balls
200 Single Unders

COOL DOWN

C. Above and Beyond:
C: rotate for 3 sets, 1-2 min rest between movements. Seeking to maximize efficiency and breathing to maximize reps.

C1: 1 min box overs

C2: 30 sec pull ups

C3: 1 min wall balls

C4: 30 sec toe to bar

D: NOT alternating Compare results from Wed 171011. Look to improve movement quality, efficiency, breathing, etc. Not necessarily weight.

D1: 3 sets for quality, time, and weight. Prioritize in that order. Rest as needed.

10 power snatches, touch and go

D2: 3 sets for quality, time, and weight. Prioritize in that order. Rest as needed.

10 power clean and jerks, touch and go