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Wednesday 141119


The mark of the tribe.
Just a reminder that next Friday, the day after Thanksgiving, we'll be having our "Finishing Touches Campaign" to raise money to fund a glass overhead door for the gym. We're doing a partner workout at 9AM...

"Finishing Touches"

With a partner, partition the following work between the two of you however you like, but only one person may work at a time and the work must be done in order. Level 1, Level 2, and Level 3 are listed per exercise along with men's and women's weights/standards.

60 cals rowing
50 box jump overs, 20"/16" (step overs allowed); 20"/16" (jump required); 24"/20" (jump required)
40 wall balls, 14/8 both to 9'; 14 to 10'/14 to 9'; 20/14 both to 10'
30 jumping pull-ups; pull-ups; CTB pull-ups
20 goblet squats 24/16kg; goblet squats 32/24kg; alt'g pistols
10 deadlifts, 135/85; 205/125; 275/175
20 goblet squats or alt'g pistols
30 pull-ups
40 wall balls
50 box jump overs
60 cals rowing

22 min cut-off

Remember you can create your own team; choose which level you and your partner are going to participate at and then sign up on this Google spreadsheet so we can form heats. Certainly you don't have to donate money to participate; at the very least it'll be a fun post-Thanksgiving workout to do with the whole gym.

However, if you would like to donate money to help us get that glass door put in, contact myself or Paul between now and then and we'll gladly take care of that for you. Hope you can make it!
Fitness

A. Deadlift: 3x3, AHAP, 2min clock
B. 2 TnG Cleans (squat) +1 Jerk; 5 sets, AHAP, 1:30 clock

Notes: Only 9 reps for the deadlift this week. Go heavy, but make sure you are practicing good form! For part B: As heavy as possible! Two full cleans followed by 1 jerk. Build over the 5 rounds.

For time:
50 American Swings, 24/16
50 Box jumps, 24/20"
50 DU's (scale: 150 single unders)
50 Push-ups
50 Sit-ups

Notes:
- 17min cut off

Performance

6mins @85% effort:
5 push press, 115/75
25 DU
10 abmat sit-ups

rest 3mins


6mins @85% effort:

2 MU
10 air squats
5 burpees

rest 3mins


6mins @85% effort:

Row 150m
10 KB swings, 24/16kg

rest 3mins


6mins @85% effort:

10 DL, 115/75
10 HR pushups
5 box jump sd, 24/20″

Notes:
– start maintain and finish with the same pace throughout
– focus is on breathing through the work and pacing

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