TUESDAY, NOVEMBER 20TH 2018

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Ryan Barlow | November 19, 2018 | no comments |

Reminder: Thanksgiving and Black Friday classes are at 6:30AM, 7:30AM, and 10:30AM only.

A) WEIGHTLIFTING/SKILL EMOM (FOR WEIGHT)

Reminder: Thanksgiving and Black Friday classes are at 6:30AM, 7:30AM, and 10:30AM only.

20min. EMOM:
Odd: 4 Pause Jerks (no rack, pause for 1-2 seconds in bottom of dip, can be split or push)
Even: Pulling Skill (See below)
Pick Something you can do for the entire 20min. on the jerk. Make it hard, but not so hard you fail the last few rounds. Probably in the range of 85-165 for guys and 55-95 for girls. Execute with perfect form. Focus on a vertical dip, drive, and a strong lock-out. Stand up and reset between every rep. Small adjustments are permitted here. The goal is perfect form!

Pulling skill can be either:
1.) 1-3 Muscle Ups
2.) 4 Weighted Pull-Ups
3.) 4-8 Strict Pull-Ups
4.) 6-10 Kipping Pull-Ups
5.) 4-8 Strict Banded Pull-Ups

Choose whatever skill is appropriate for you. Make sure it is relatively difficult, yet repeatable. If you are dropping weight or reducing reps you have missed the point of the EMOM (practice, not training). Start at moderate difficulty and maintain.

B) METCON (FOR REPS)

15min. AMRAP:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
American KB Swings 53/35
Burpees

S1/MRx: AKBS (44/26)
S2/MS: AKBS (35/20)
RX+: AKBS (70/53)

*Can you finish?!
*Put your time in the WOD Comments if you finish!

Completed Round/Total Reps: 15/30, 14/58, 13/84, 12/108, 11/130, 10/150, 9/168, 8/184, 7/198, 6/210, 5/220, 4/228, 3/234, 2/238, 1/240!

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