NEWS
TODAY 11/20: Regular Schedule
TOMORROW 11/21: Regular Schedule, NO 6:30p and NO teens
Thu (T-Day): Only one class at 8:00a
Fri 11/23: 8:00a-11:00a Open Gym
Sat 11/24: Regular Schedule
Sun 11/25: NO RNG at Wayland
WOD
“Nothin’ On You”
3 Rounds
500 Meter Row
15 Meter Handstand Walk
3 Rounds
500 Meter Row
15 Meter Handstand Walk
15 Hang Squat Cleans (95/65)
WOD Guidance & Goal: Row at your 2k pace (1:45-1:50 for men and 1:55-2:05 for women). Handstand walk scaling options include; 5 wall walks, 5 attempts or 30 taps. Choose a weight for the squat cleans you can do at least 10 consecutive reps. Target 15 minutes or less.
Post Time to Comments.
BARBELL CLUB
Back Squat 5×5 at 88%
Power Snatch
5×3 at 75-80%
Snatch Pull
Build to heavy 3
16:17 Rx
Although I only walked a couple of steps at a time, so I’m not sure that counts as an RX. But they are better handstand walks that I’ve done before. Thanks for the coaching on them, Mel.
20:09 5 WW/5-5-5 on the cleans
16:53 Rx
BBC
155# 5×5 BS
65# 5×3 Power Snatch
19:33. 2-1-1 hsw
Hc 6-5-4 each round
17:11 rx
19:00 Wal walks
Barbell club did 4X5 at 145 backsquats
18:30, 5 WWs, 50#
BBC 4x 5 105#
19:18rx
3×5 on squat cleans
El Guapo
18:39
85#
7m hand stand walk attempts
15:42 30 handstand shoulder taps
17:58 only did about 10 M walk in 2nd round
8/7 cleans
21:05 75# HSWA/HSW (the latter when I actually kept my shoulders tight and got my hips over all the way. More legitimate walks than usual)
HC 5-5-5 in 1st round, then 8-7
13:04 (30 Plank Shoulder Taps per round.)
11:17rx
12:51, shoulder taps
16:20 55# / 5 WWs
16:25? 15c bike/ shoulder taps
13:25, 7 HSW attempts
16:10, 75#, 5 WWs
13:18 rx
Big energy this AM.
14:02 Rx
15:12. 55#, wall walks
12:28
13#KB seated press
55#
Unbroken.
Should’ve gone heavier. ??♀️
17:12- 30 HS taps
16:15 Rx
15:06 5ww 5-5-5hsc
1:30, 1:45, 1:55 row
15:56, 55#, HS walk attempts with a lot of assist from Mel – Thank you!!!
16:50 30 taps
Barbell club
Back squat- 4×5 @235#
Power snatch -5×3 @115#
13:05 65#/30 plank taps
15:41
95#
5 HSW attempts
16:21 WW
20:39; 55# hang squat cleans