Monday November 23, 2020

Its Thanksgiving WEEK!

Get in walks, workouts and healthy meals whenever you can.

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

CLICK TO RSVP NOW!

IRON MILE|MAYHEM

Warm Up/Workout Prep

30′ walk on toes
30′ walk to toes backwards
30′ walk on heels
30′ lunge walk-arms locked out overhead
30′ lunge walk – torso twist towards forward leg
30′ butt kickers
30′ high knees
Then:
4 rounds
30’+30′ jog down and back
5 scap pullups
5 bb thrusters

HERO WOD: “Daniel” (but the machine version)
22 min cap

50 Pullups
1 mile bike or 750m row
21 Thrusters 95/65
1 mile bike or 750m row
21 Thrusters 95/65
1 mile bike or 750m row
50 pullups

T1: Assisted Pullups or Ring Rows
T2: as written
T3: First set of 50 pullups unbroken for guys. 2 sets for girls.

Accessory

3 sets
20 alternating DB Snatch (one DB)
15 DD Push Press (two DB)
10 DB Thrusters (two DB)

Extra Work

Strength:
2 Power Snatch Every Minute on the Minute x 14 min

Aerobic:
10 +/- burpees emom x 10 minutes

Grunt Work:
30 min AMRAP
100′ Sandbag Bearhug
200′ KB farmer carry 70/53’s
30 jumping lunges

 

Sunday, November 22nd, 2020 at 2:48 pm / WODS