WOD: A. Back squat 5×3 @ 85-87% of your 3rm from week 1. *For some 87% maybe too much depending on how the warmup sets go, if so, shoot for 85%. B. GHD situp/ hip ext skill development situp: https://www.youtube.com/watch?v=pMS2dU0FuPk hip ext: https://www.youtube.com/watch?v=-FRYZjXMHkA C. 3 x10-15 GHD situp and hip ext. superset
Sat. Nov. 28. OAKEN BUCKET WODs @ CFWL! Join us to keep our bucket! More info: https://www.facebook.com/events/762621870533893/ Sun. Nov. 29. REST DAY A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD
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10am and 4:15pm ONLY WOD: A. Back squat 5×3 @ 83-85% of your 3rm from week 1. *For some 85% maybe too much depending on how the warmup sets go, if so, shoot for 83%. B. 12 min amrap 500 m row, 5 clean and jerks 135# 75# 400 m row, 4 clean and jerks
6am and Noon Classes ONLY WOD: ‘Strict Heavy Cindy’ AMRAP 10 min: 5 strict pullups 10 paralette pushups *scale to regular pushups 15 goblet front squats (53/70#) *Noon class partnered up with a 20 minute clock.
WOD: A. Deadlift 5×3 @ 83-85% of your 3rm from week 1. *For some 85% maybe too much depending on how the warmup sets go, if so, shoot for 83%. B. Seal Drag skill: https://www.powermonkeyfitness.com/videos/seal-drags *use socks on gymnastics mat. C. rotating through for 5 full lengths on gymnastics mat of seal drags, modify to
WOD: In teams of two, alternating full rounds, AMRAP 18 min: Row 250 meters 10 Dumbbell Thrusters
Sat. Nov. 21. 8a-10a: Open gym. 9a: CF kids. 10a: CF light. 10a: olympic lifting- snatch. 11a: HCF team WOD. Sun. Nov. 22. Possible open gym. TBA- Check HCF Facebook. A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper
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WOD: In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of: 10 Goblet Carry Alternating Reverse Lunges 10 Burpees Each team will get three stations – one work, and two rest. While Teammate A is completing the couplet, Teammate B is resting in the plank position, and
WOD: A. Back Squat 5×3 @ 80% of your 3rm from week 1. B. Hollow hold/arch hold skill work + hollow-arch rolls C. Tabata- 20 on x 10 off x 8: hollow hold + roll right arch + hollow hold+ roll left arch. https://www.powermonkeyfitness.com/videos/hollowarch-rolls-core
