Please RSVP via Facebook to the End-of-year Superlatives Party!
Also, note that the schedule is different this week due to Thanksgiving – see the changes here.
STRENGTH
Back Squat, 3-3-3-3 (around 75%)
WOD
Level 1
In 3 Minutes:
- Box Push-up x 15
- Walking Lunge x 30
- Row for Remainder of Time (Calories)
Rest 2 Minutes
Then, AMRAP in 5 Minutes of the Following:
- 1-5 Ladder* of Dumbbell Push Press (30/20) and Burpee (regular, not over the bar)
Level 2
In 3 Minutes:
- Push-up x 25
- Walking Lunge x 50
- Row for Remainder of Time (Calories)
Rest 2 Minutes
Then, AMRAP in 5 Minutes of the Following:
- 1-5 Ladder* of Push Press (95/65) and Burpee Over the Bar
Notes: For 1-5 ladder, you do 1 push press and 1 burpee over the bar, then 2 push press and 2 burpee over the bar, then 3, 4, up to 5. Once you complete the set of 5, one round has been completed and you start back at 1 until time is up. Record calories on rower, and number of rounds and reps on AMRAP.
Tips: Scale back reps on push-up and walking lunge so that you are able to complete the work within 3 minutes and have a minute or more on the rower (for example, 20 push-ups and 40 lunges).
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 today, 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
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 other. We want to see you there!
225-225-235-245-255(2f)
equivalent of 2 rounds + 4th rung
I did 1 up to 5, then 4 down to 1, then 1 up to 5. Now i see its supposed to be a one way ladder.
C’ville Burn
18 min AMRAP (4+30)
10 DB Push Press @ 25#
10 Goblet Squats @ 26#
10 Sandbag Getups @ 31#
250m Row
BS: 185#
WOD: 21 cal, 1+25 Rx
BS: 135
WOD: 14 cal, 2 + 14 Rx
up to 265#
34 cal
2 + 16
BS: 205
WOD: 16, 2+8
BS: 170#
WOD: 2+17rx
ps highlight of my day – Elizabeth telling me my squat looked gooood 🙂
well it did!
Whoops, 25 cals on the row
BS: 225# across
wod 1: 20cal
wod 2: 2 + 6rx
Thanks for the encouragement, Lex!
Joe, great class!
Every time Elizabeth does a WOD, an angel gets its wings.
http://data.whicdn.com/images/58364662/tumblr_mjemb2aoVm1rjiwnco1_500_large.gif
Thanks! Glad to have you in it 🙂
BS- 149#
WOD- 22 cal, 2 + 22
oops! 1 + 22
BS: 275
28 cals, 2+12
Strength: 275 275 295 295 295
WOD: Calories – 36 / Rounds 2 + 3
Calories 38
3 Rounds + 6 reps
39 cals, 3+1 rx
BS: 120#
WOD: 13cal; 2 rnds rx