191115

Gym Chalk Talk: **Great job finishing the 5 weeks of the intramural open! Make sure to get measured on the inBody by next Wednesday! Get your teams of 4 together for the 12 WODs of Christmas! Hat orders go out this next week!

3-Primary SMR


3 Rounds, 30 Sec. On/ 10 Sec. Rest, alt:
•Bike/Ski/Row
• Goblet Squat
• Side-Plank Reach Through


2 Rounds:
15 Banded Glute Bridges
15 Clam-Shells (each side)


Skill: Clean Pull

Workout of the day for Friday November 14th, 2019:
8 Min EMOM:
3-Position Clean Deadlift (with a pause 1-inch off the ground, below the knee, above the knee)
+ Hang Clean
*Add Weight Each Round

16 Min AMRAP:
12/9 Cal Bike/Ski/Row
8 DB Box Step-Up 50/35-lb
4 Power Clean 185/130-lb

Sweat Sessions Workout for Friday November 14th, 2019:
Mobility:
• Group Hip Opener
• 15 PVC Passthrough
• Lacrosse Ball Scaps Smash
• 15 PVC Passthrough

Skill: DB Push Press & Dubz

7 Min AMRAP:
7 Side-Plank-Reach-Through (each side)
7 Strict Pull-Up
7 Push-Up

7 Min AMRAP:
14 Toes-2-Bar
14 DB Push Press
14 Box Jump

7 Min AMRAP:
21 Goblet Squat
21 Abmat Sit-Up
21 Dubz