The cold weather cometh!
This week was the first taste of cold for the season. As the temperatures continue to drop keep in mind the outdoor spaces. We are fine having folks work outside for as long as you're comfortable being out there. Just please dress appropriately if you are going to be in an outdoor space.
An unfortunate effect of the quarantine has been an onset of depression due to being cooped up in the house and the inability for many of us to get back to the routine we were enjoying before mid-March. According to Harvard Medical School, one of the most effective ways to combat depression is through exercise. It is more important than ever to take care of ourselves to combat any illness that may come our way, so if you have a family member or friend who is struggling ... reach out to them to join you for a fitness class, or a run, or a bike ride, or even a regular walk. Every little bit helps!
Thruster: 5×5 @ 90% of 5RM
WOD
“Helen”
3RFT
400m run
21 kb swings (53/35)
12 pull-ups
Last tested on November 13, 2018.
1 mile run (test)
Last tested on 07/21/20.
WOD
2RFT
25 double unders (scale: 50 singles)
12 deadlifts (75% of 1RM push press)
5 knees-to-elbows
25 double unders
9 hang power cleans (75% of 1RM push press)
5 knees-to-elbows
25 double unders
6 push jerks (75% of 1RM push press)
5 knees-to-elbows
6-5-4-3-2 unbroken strict pull-ups (2 of 6)
Each week for six weeks, we are going to mix in some pull-up work, like we did in the past with the goal to go unbroken. Aim to use the same modification for the whole series.
WOD
40/35 cal row
20 handstand push-ups
10 toes-to-bars
5 power cleans (65% of 1RM power clean)
30/25 cal row
15 handstand push-ups
10 toes-to-bars
5 power cleans (65% of 1RM power clean)
20/15 cal row
10 handstand push-ups
10 toes-to-bars
5 power cleans (65% of 1RM power clean)
Overhead Squat: 5×8 @ 55% of 1RM
then
Press: 5×5 @ 90% of 5RM
Push Press: 5×5 @ 90% of 5RM
WOD
10min AMRAP
9 box jumps (24/20)
7 burpees over parallette
5 strict pull-ups