WOD 11 12 14
A. NFT [10]: (Load for lunges can be Overhead with barbell or plate (45/35) or at sides)
12 V-ups (Maintain core tension all 12 reps – can be hollow hold)
10 walking lunge forward
8 Clapping Pushups
10 backwards walking lunge
Work at 70% pace
B. BP 5×7 AHAP
C. FT [C6]: 60 Strict Pullups
D. AMRAP [9]
Row (400/300)
X Pistols (total) / WB
X OHS (115/80)
where X begins at 8, + 4 each round (8-12-16…)
Next week’s Holiday Schedule:
Wed 11/25: Normal Hours
Thurs 11/26: 9AM, 10AM,all other classes cancelled.
Fri 11/27: 9AM, 10AM, all other classes cancelled
Sat: Normal hours
11 21 14
P – 1/4/2 – Late night last night, but I wanted to make sure to come in today
A. First time doing 45# plate overhead rather than 25#. Felt pretty good till i had to go backward. Still, helped me work on breaking my tightrope that’s so prevalent in my split jerk.
B. 115# across [7].
C. 38. This was monstrous. [9]
D. 2+(45m) at 75#, assisted pistols. At this quantity, I chose well on the weight to get through more than one round. [8]
I almost didn’t come this morning…but I am glad that I did
A. 55lb barbell overhead
BP 83# sets across
Metcon: 2 + 9OHS Rx (I thought this was a lot of fun!)