Livin’ On Leftovers

Nov 26th, 2021

Category: Uncategorized

Livin’ On Leftovers

Facundo

Turkey Day Schedule – Gobble, Gobble, Gobble, Gobble……
Friday– 9,10,11,12pm (open gym 8-2pm)
Saturday– 8,9,10,11 Open Gym starting at 6:30am, Non-Coached WOD with Goose at 7am
Sunday– Normal Schedule

Warm Up
15 Calorie Bike
10 Cossack Squat
10 Hand Turn Overs on Pull-Up Rig

10 Calorie Bike
10 Front Rack Lunges
10 Strict Knees to Elbows

5 Calorie Bike
10 Front Rack Reverse Lunge
10 Strict Toes to Bar or Leg Raises

Mobility
Lat Rolling
Lat Stretching

Skill
Rope Climb

Strength
E2MOM12
25 ft Front Rack Lunge
(Rack to rack)

-If completing in place complete 5 on each side

WOD
30-20-10*
Shoulder to Overhead 135|95
Bike Calories

*3 Rope Climbs After Each Round

Ladies:
Assault/Echo Cals – 20-15-10
Schwinn – 30-20-10

Schwinn – 45|30-30|20-15|10

Level 3- 115|75, 2 Rope climbs
Level 2- 95|55, 3 10ft climbs
Level 1- 75|35, 3 pull to stands; 20-15-10 Reps

Extra Work
3 Sets
21 T2B
15|12 Cal Ski
9 Power Snatches 135|95

Rest 1:1

Athletes Note – Choose a weight you can do 9 unbroken with when fresh.