All classes to day are Open Gym. Please use this time wisely and make up a strength or a WOD.
Skill work:
Power Clean 1-1-1-1-1
15-20 minutes of Skill and or strength drills
Veterans Day Schedule:
9am class
10am class
5:30 to 7:30pm Open gym
Kids Class as well as all other times are cxled for the day
Warm-up:
800 meter run
10 walking lunges
10 h/r push ups
https://www.youtube.com/watch?v=vwFHpg3VKQ8&index=9&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg
2 rounds
10 reps triplanar in each direction, each leg
10 rotation stability drills
10 rotation stability drills
Skill work:
Power Clean 1-1-1-1-1
15-20 minutes of Skill and or strength drills
Metcon:
Everyday Warrior WOD
7 MINUTE AMARAP
2 Cleans 135/95 must come from the ground everytime
2 box Jump Overs 24"/20" can be step overs hips dont have to extend but both feet must touch and No hands
4 cleans
4 box Jump Overs
8-8
16-16
32-32
64-64
continue to double the reps until 7 minute has elapsed.
Scaled and Masters 40 older
2 cleans 95/65
2 box jump overs 24"/20"
4-4
8-8
16-16
32-32
64-64
OR
Partner WOD:
Tag Team Grace
In teams of 2, complete for time:
90 Clean & Jerks (135/95 lbs)
* One partner works at a time
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