Monday, November 13, 2017

Saturday, November 12, 2017
November 10, 2017
Tuesday, November 14, 2017
November 13, 2017

Monday, November 13, 2017

Reminders:
Swing Dance Class #2 ~ November 20th ~ 7:30 PM
Jess Conway will be back!

Thanksgiving Day “Filthy Fifty” – 11/23 ~ 8:30 Warm-up/9:00 Start!
See the movements below…

⇒Christmas Party ~ December 16th ~ Pot Luck + Gift Exchange!

Filthy Fifty Movements:
50 box jumps, 20/24-inch box ←scale to step ups
50 jumping pull-ups
50 kettlebell swings, 25/35#
50 walking-lunge steps
50 knees-to-elbows ←scale to sit-ups
50 push presses, 35/45 lb.
50 Hip extensions ←scale to good mornings
50 wall-ball shots, 14/20-lb. ball ←scale to air squats
50 burpees
50 double-unders ←100 singles
Scale the number of reps as needed…
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Warm-up:
Run 200 meters
30 Dynamic calf stretches
10 Box Jumps
10 Air Squats

10 PVC Pipe Pass throughs
10 Dynamic Prone Scorpion

10 Dynamic Supine Scorpion

Skill:
The Jumping Pull-up
From standing, the middle of the forearm should be at bar height for RX.
Squat to full extension, chin over the bar, no negative on the descent!
Stack weights as needed to meet the proper height…save the boxes for box jumps!

The Push Press:
Warm-up from Bar-only to your working weight

WOD:
AMRAP in 20 minutes…
10 Jumping Pull-ups
10 Push Press 65/95#
10 Box Jumps 20/24″
10 Air Squats
Run 100 meters

Recovery/Stretching:
400 meter recovery walk wth pinch grip carry
“Y” stretch
Calf stretches
Death Stretch

Foam Roll

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