Saturday, November 3, 2018

G’day.

Saturday is upon us and I can’t wait to see you all.

Reminder that at 11am we have class with Aaron M. coming in to take some photos and for the 12 he will be here taking photos of the adaptive athletes and 1 for the special olympics athletes and then at 2 for comp and teens. If you want to be on the website come to the 11am class or comp class! Gonna be a beauty!

Strength

Overhead Squat

Working on this beautiful movement. Focus here on moving your hips between your knees and driving that bar to the ceiling. For this movement your form is so so important and take a light weight and move well before adding weight.

C2B/Pullup/Ring Row

We’ll work here on this strength movement. Be patient with this movement. Do it correctly and be smart and safe.

We’ll take 15 minutes to work these two skills.

Conditioning

10min Time Cap

21-15-9

  • OHS (115/75lbs) (95/65lbs) (75/55lbs)

  • C2B/Pullups/Ring Rows (9-6-3 strict banded or partner pullups)

We’ll probably hit this in two heats. Cheer your partner on. Encourage. Be positive. Be your best self.

November 3, 2018 Comp Class

WOD 1:  Part A
• 2000m Row or 100 Cal Bike  
Part B - 3 rounds:
• 10 GHD Situps
• 45 Sec Hang From Bar
• 20 Russian Twists
• 45 Sec Plank
*Start half of class on part A, other half on B.  Switch at 10mins

Oly:  Snatch – Every 90s x6 rounds (9mins)
• 2 Snatch (singles) @80-85%
*Stay at 1 weight or close to it - should be heavy enough that a bad lift will result in a miss.

Strength:  Front Squat
• 3x8reps @70-75% of 1RM FS
*Weight should be challenging

WOD 2:  21-15-9
• OHS (115/80, 95/65, 75/55)
• C2B/Pullups/Ring Rows
*10 min Time Cap. Similar workout to Fran – should be a 3-7min workout, if you’re taking longer than 10 you should’ve scaled more.

- Team 782