In 45 min accumulate at an easy pace broken up in any way:
Push Press
5×3
then…
4 rounds for time of:
– 7 Shoulder to Overhead (135/95)
– 50 Double Unders
– Run 200 meters with a 20/15 pound medicine ball
*1 min rest
I’ve seen some pretty nasty ‘staches around the gym recently and I just want everyone to know that it only gets fuller. We are about half way through the month of Movember and that much closer to Barbells & Handlebars on Saturday, December 1st. I wanted to mention a few important details concerning the event…
The first WOD will be building up to a one rep max ground to overhead.
The Fight Gone Bad portion of the event (second WOD) is now referred to as “Fight Gone Mad”. The first of the five movements in it is the kettlebell swing for intermediate and kettlebell snatch for advanced. The other four movements will be announced soon.
Vydra from 102.1 The Edge will be our honorary celebrity mustache judge.
We are still in need of volunteers if you are not planning on participating. If you don’t want to volunteer, then you are encouraged to still show up and show your support. If you do want to volunteer, please register HERE.
Females will be judged on most creative mustache, too.
Origin Natural Food will be in attendance giving out awesome food samples. We will have some others out too who will be announced as we get closer to December 1st.
As of this morning we have about 18 spots left. Please register HERE if you going to participate. If you are still unsure, just go ahead and do it! It is for a good cause and will be fun.
5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
then…
Register for Barbells & Handlebars
then…
Not for time but move through it with a steady pace:
10-8-6-4-2 reps of
– Power clean @ 70% of 1RM
– Box jump (36/28″), jump up then step down
Drop Snatch
3-3-3-3
then…
4 rounds for total reps of:
2 minutes ME KB Swings @ 24/16kg
-1 minute rest
1 minute ME Wall Walks
-1 minute rest
Shoulder / hip mobility
then…
Build up to a heavy Squat Clean Thruster in 4-5 attempts
this is a warm up for…
“Fran”
21-15-9
– Thrusters (95/65)
– Pull-ups
Sign up for Barbells & Handlebars on the registration page located HERE. I am strongly encouraging all EDCF members to either compete or at least volunteer. Expect sponsors, mustaches, music, sweat, beer and one hell of a good time. The movements will be released soon!
——————–
Free Saturday class tomorrow at 10am. Masters (50+) are welcome at 9am.
15 min to work on something you SUCK at.
then…
4 rounds for time:
20-Weighted Step-ups AHAP 24/ 20″
10-Burpee Box Jump 24/ 20″
20-Hollow Rocks (back and Forth is 1 rep)