Tuesday, November 16, 2015

Check wodify for an updated holiday schedule. We will also have bring a friend & family workouts Nov. 24-26!


Ben fighting to stand up from his clean!


Lat Activations
Theraband Ext. Rotation
Foam Roll Thoracic Spine
Keg Drill


400m Run
10 Hanging lat activations
8 air squats
6 arch rocks
4 wall walks


Build to heavy 1 RM Strict Weighted Pull up
2 x Max Effort at 75% of 1RM

Notes: Build quickly to a 1RM, you should have a good idea of what this is after all the pull work we’ve done in the past month. Use 75% of that 1RM and perform 2 sets for a maximal effort (failure!) If you cannot perform a strict pull up, use minimal bands to do 4 sets of ME pull ups. We are looking for ideally 6-10 successful pull ups.


AMRAP 12 min
100m Front Single KB Rack Carry (53/35)
30 Jump Squats
15 Ring Dips

Notes: Front Rack carry should be with KB’s but you can sub DB’s if needed. Jump squats your feet need to come off the ground! Use bands on rings for ring dip scale or sub bench dips.

Cool Down

25 GHD or 50 Abmat Situps
:15 on :05 off plank for 2 minutes
Foam Roll Thoracic Spine, Tricep smash
Cat Stretch
Banded Hip Stretch

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