Oct 30 2014

DATE – Thursday October 30^th

 

Warm-up: Dynamic lengths incorporating quadruped movements

 

Mobility: Banded shoulder stretch (Overhead, pec opener, across the body x 30-40s each)

 

WOD A) Every 90s x 6 (3 rounds each – 9 min)

A1) Handstand work:

Adv: Strict HSPU x 6-8 reps (or a whatever a challenging set is for you)

Int: 5s eccentric HSPU’s x 3-5 (work on controlling all the way down, no crashing)

Beg: Handstand hold x 20-30s, and/or  Wall walks x 2-3

 

A2) Heavy Turkish get-up x  1/side (KB or DB)

 

Review and warm-up barbell push-press and work up to WOD weight

 

WOD B) 4 rounds for total burpees completed: (22-25 min)

In 4 min:

Row (500/400m),

12 Push press (Adv: 135/95, Int: 115/80, Beg 95/65 or less),

then; AMRAP Bar facing burpees in remaining time.

Rest 2 min between rounds

 

– Stagger 2^nd heat by 3 min

– Push press should be unbroken to start and no more than 2 sets as you fatigue

– Score is total burpees completed in the 4 rounds (also record weight used)

– Burpee must be 2 foot take off and landing, and done perpendicular to your barbell (CF Open standards).

 

DONT FORGET – Halloween contest for Friday:

We will be running classes as usual, and anyone who comes in a costume (and trains in the costume of course) will get their photo taken prior to the WOD.

All participants will get their photo put up on our Facebook page. Everyone will then have 24 hours to collect as many “Likes” on your photo as possible… (likes can be from anyone – member or not).