Yajirobe

Wednesday Nov 21 2018


This Thursday we will not have any formal classes, which will allow our coaches to celebrate Thanksgiving with their families, but Kelly is generous enough to open the gym from 6:30-8:30am for Open Gym hours to work on extra credit and skills. 
We also encourage our athletes to either do the Festival Foods Turkey Trot or follow along with the home WOD we will be posting.

On Friday we have Clovis, one of the longest Hero WODs there is: 10 Mile Run and 150 Burpee Pullups. You can partition the work up as you wish, including with a partner (or 3). The schedule will be rolling from 7:15am and we close at Noon so show up whenever you'd like and get started! Plan for about 2 hours unless you’re partitioning with friends.
1.) Every 2 minutes for 5 Rounds
5 Strict Press @ 60% 1RM
2.) For Time:
20m (Single) Kettlebell Shuttle Carry
60 Goblet Squats 53/35lb
40m Kettlebell Shuttle Carry
40 Goblet Squats
60m Kettlebell Shuttle Carry
20 Goblet Squats
*3.) 5 rounds, rest 1:1
10 Burpees
5 Muscle Ups
*4.) Every 3 Minutes for 5 Rounds
20 Cal Row as fast as possible
*5.) 7x3 Split Jerk Singles @ 70%
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Chris Ness120d

Dragon Ball Z is going to be in our future it appears

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115# strict press 6:06 rx
Deadlifts instead of squats, 40# strict press, rowing done, box squats to 205 for 5. Happy one year knee surgery anniversary!
5:24 KB 26#
Strict press 55#
Started at 40# and finished at #50
Like 15 seconds behind Michelle, but I don't remember the time.
1 Rd @ 135#, 1 Rd @ 145#, 3 Rds @ 155#. Bench - 9x2 @ 275#, 51 @ 135#
4:48 RX SP 115 mu/burpees 16 something
4:19(kb on the neck squats)
Strict@120. EC W LK
5 min? Not sure timer stopped on me
115# for 4 rds, 125# for final round
65# SP. 8:29
Band around knees for shuttles, 26#KB.
7:20 at 35#
126# SP and 1:01-1:07 ROWS FOR 20 CALS
6:58 RX
55# SP // Row (1:08-1:15 splits)
Cycling class at the Y
That kinda hurt.
5:01 w/ lunges instead of squats
SP 55#; burpees/muscle ups (1 mu instead of 5); ghds/ski erg
Strict press 65#, rows (around 60sec/round), GHDS/strict dips, 100 hip extensions
5:28 I think
70# strict press + 10x2 Bench Press at 105# + mobility
80# SP. Row. 40-49 sec rounds. 3 ME HSPU.
Yesterday's work out
235# pause squats 3:40
47# strict press. 4:04 rx
135# strict press / Yesterday's wallball and deadlift workout complete in 4:08 with a 25# wallball / *3.) complete with UB MU quints / Time to travel to Prentice for Thanksgiving! Got some exercise moving beds, mattresses, box springs, dressers, chairs, and shelving units around upstairs to make room for all the guests lol
#55 strict press, 4:49 Rx
Burpee/mup
5:05 (35#)
70# sp
***Mod w/: #20 SA KB. SP: #17.5 SA DB + 150 AMSU. EC #4 x 4 @ 15 cals on Ass.Bike 🤢🤮
95#, :32-:34 per 20 cal row