Please RSVP via Facebook to the End-of-year Superlatives Party!
STRENGTH
Weighted Pull-up, 4-6 reps x 5 sets
WOD
Level 1
OTM 10
- Even Minutes: Front Squat (95/55) x 3, Ring Row x 5-10
- Odd Minutes: Russian Kettlebell Swing (35/20) x 12
Level 2
OTM 12
- Even Minutes: Front Squat (185/135) x 3, Pull-up x 5-10
- Odd Minutes: Kettlebell Swing (70/53) x 12
Notes: Front Squat should be taken from the floor (can squat clean first rep)
ANNOUNCEMENTS
Typhoon Haiyan Relief Drive at Darden
One of our members, Mahalia Parcero, is helping organize a relief effort for the people affected by the destructive typhoon, and is asking for your help! The last day of collection is Monday, November 25! Please visit the Facebook Event for details on how you can contribute to the relief effort (suggested relief goods, etc.), or contact her for more information:
Mahalia Parcero
(434) 422-0408
mahalia_p@hotmail.com
Sunday Recipes
Joe is helping to bring back the Sunday Recipe section, and wants your input! If you didn’t see the post on our home page, check it out HERE.
End of the Year Party!
The End of the Year Superlatives/Awesomeness Party will be held on December 7, from 2-5pm at Boylan Heights! Please RSVP via Facebook, and bring your spouse/significant others. We want to see you there!
PU: 3, 2, 2, Negatives
45# KB 95# front squat; I felt weak rd 5
Excellent morning motivation as always, Elizabeth
as always, my pleasure! Love seeing you guys kick butt in the wod with perfect form and determination, and always getting stronger
PU: 20#
WOD: 145# FS, #70 Russian
PU: sets of 4 @ 20# (2sets), 15#(3sets)
WOD: 70#FS, 5 kipping PU/rnd, 45# American KB
Strength: 15# 6x, 25# 5x, 25# 6x, 35# 4x, 35# 4x
WOD:
FS / PU / KB
185 / 7 / 70 American
145 / 5 / 70 Russian
185 / 5 / 70 Russian
185 / 5 / 70 Russian
185 / 5 / 70 Russian
185 / 5 / 70 Russian
PU: 5, 5, 4, 4, 4 unweighted
WOD: 85# FS, 5 PUs, 53# Russians
Went a little light on the FS because Joe put the fear of god in me that I was going to strain my back.
185FS/10PU
12 American KB
185, 10, 12 all rounds
PU – 35
135/ 10/ Russian @ 70.
Pull Ups: 4x body weight/round
WOD: 135/5/Russian@70#
PU: 20# (6, 5, 5, 4, 4)
WOD: 145# FS / 10 PU / 53# American KB
75#, 8 pu’s, 45# American
(heel injury)
183×6
pu: 10×3,5×2,10×1
kb: 12×3,8×2,12×1
And I took a 2 minute break in there somewhere. I can’t breath with this stupid beard.
OTM 10min:
3 C&J @ 115#, 5 pull ups
12 American swings @ 53#