“Deadlifts For Derek” is less than a week away! On November 1, we will open up the gym all day for our fundraiser WOD to raise money for the UVA Cancer Center in honor of Derek and his family. If you haven’t registered for the WOD or donated, please visit our website for more information about the event and how you can get involved!
STRENGTH
OTM 8: Power Snatch x 2, start around 60% and build as you are able, does not have to be touch and go reps
Notes: Scale to Hang Power Snatch if still working on the movement, and focus on moderate weight
WOD
Level 1
AMRAP 9:
- Russian Kettlebell Swing x 15
- Jump Rope Single x 30
- Burpee x 5
Level 2
AMRAP 9:
- Kettlebell Swing (53/35) x 15
- Double Under x 30
EXTRA WORK
A. 3 Sets: 30 Second Handstand Hold + 3 HSPU, rest 45-60 seconds between sets
**Scale to 3 sets of 3 wall walks with 5 second hold on wall
B. Hollow Rock x 50
**Scale to hollow rock hold for 30-60 seconds, or 3×30 second plank holds (with added weight if possible)
No PS
WOD: 7+13 Rx
To 145 8 in 9:05
>
PS- 70#
WOD- 7 + 16
PS to 105#
WOD: 7 + 15 Rx
3×12 box dip
5×3 pullups
WOD: 5+15
Accumulated 50 hollow rocks
(Did on Thursday)