Monday November 21, 2016

Wednesday no 7 pm classes.

Thanksgiving no classes. 

Black Friday Workout at 11 am. Free for visitors, friends and family.

Saturday 10 am Sacramento/930 woodland. 

ALSO, GYM BBQ AND THE IRON MILE ON FEBRUARY 4th. First week of supplemental programming available under Garage section of blog. These workouts are not required just helpful to build core and yoke carrying ability.

WOD:

Two choices; fast and light or, little less fast and heavy.

Light version

10 minutes as many rounds as possible 

1 Power clean 

1 squat clean

1 Power Snatch

1 squat snatch

Weight: up to 95/65
Heavy version 

10 min AMRAP 

1 Power clean 

1 squat clean

1 Power Snatch

1 squat snatch

Weight: 165/110
Accessory: core and glutes 

3 sets of ghd sit-ups 10-20 reps

3 sets of db weighted lunges 10-20 reps

3 sets of banded sit up 10-20 reps

3 sets of weighted glute bridge ups 10-20 reps

Monday, November 21st, 2016 at 3:50 am / WODS