Yamcha

Tuesday Nov 20 2018


This Thursday we will be closed to allow our coaches to celebrate Thanksgiving with their families. We 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
4 Bottom Pause Back Squat @ 60% 1RM
2.) 25-20-15
Wallball 20/14lb
Deadlift 95/65lb
*3.) 10x2 Bench Press @ 80% 1RM
*4.) EMOM 7
10 Lateral Box Jump Overs 24/20
10 Ring Rows
*5.) 5x3 Clean Pull @ 90% 1RM
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130#bs Emom ✅
85# BS
4:49 65#, 8# WB
85# BS
150# BS 25 strict ring pull-ups
4:27 - 10# WB
BS @ 100#
7:33 #16 WB 73#DL
BS 175#
2 Rds @ 275#. 3 Rds @ 285#
3:21. 235 BS
3:00:0001 Squat 265#
Bench @265
205#
3:08 (3:02 for Mallory)
160# BS / 45# BS
With band around knees. No BS. Banded exercises for knees.
BS @ 105#
4:17 / Sarah @ 4:20/10# wb
185# bs / Sarah did DL's due to hip issues. @ 120#
120 BS
5:29 RX, 105# BS, no mods, yeah shoulder!
225# BS
Bs at 205#. Three second pause
2:59.9999 🤣 Kelly
255lb Pause Squats
Squat @135, 2:49
10x2 bench @115 so sore
95# BS
Rear foot elevated split squats @ 40#; hero WOD Roy 18:58
2:49 *** strict press with barbell instead of wall balls (wrist probs)
BS 155#, BJ/ring row EMOM, clean pulls 160#, bench press 110#
135# BS • Handstand walks and strict muscle ups
155# BS. Clean Pull 135# (Shoulder). 3 x 21 cal row. Rest. 3 x 21 cal row. #GAMEDAY
255#
5 x FIVE HBBS with a pause in the hole @ 245# / Hero workout Roy complete in 16:22
Bs # 115, bench 10x2 #65
205# - 5 second hold
4:45 (14#, 75#)
150# bs
3:02, 145# BS
16# WB. 165# clean pulls
***Mod w/: #18 SA KB Thruster & #45 SA KB DL. 5×4 SA KB FS @ #30. Shoulder therapy A.
165# BS
225#
8:08, 8#WB, 55#DL. I'm a slow worker outer.
85# BS