Lift: Back Squat 1 set of 20 reps at 60-65%

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WOD:
25 Wall Ball
25 Walking Lunge
25 AbMat sit-ups
*4 rounds*

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Mobility: gut smash with kb
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Todd’s a hard worker

 

Skill: Handstand walking practice 15 min.

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WOD:
30 box jumps 30/24
20 T2B
5 wall walks
20 box jumps
15 T2B
4 wall walks
10 Box jumps
10 T2B
3 wall walks

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Mobility: banded OH distraction, emphasis on not overextending through the midline
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Lift: Front Squat 3-3-3-3
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WOD:
10 Thrusters 135/95
30 Burpees
*4 Rounds*
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Mobility: LAX ball to scap and shoulder
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Sarah, Heidi, and Jackie
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Next Saturday the 29th of November Utility is hosting a Memorial Workout for Patrolman Justin Winebrenner.  We will start at 9am and run heats until everyone is through.  Donations will be accepted in any amount, all proceeds will go directly to the family.  We’ll have some not so Paleo food and beverage on hand.  All are welcome.

Lift: None
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WOD
10 Pullups
15 Pushups
20 Air Squats
5 Rounds
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Rest 1 Minute
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20 Renegade Rows (10 to each arm)
20 Jumping Lunges (10 to each leg)
 *score total time*
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Mobility: elevated banded lunge
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Ann staying planked on her Renegade Rows

Lift: Deadlift 8-6-4-2-2
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WOD:
Max Cal Row in 30 Seconds
Rest 90 Seconds
8 Rounds
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Mobility: splits machine (band under arms, hung from pull up bar)
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Ralph

Lift: Bench Press 3-3-3-3-3
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WOD:
15min AMRAP
10 Burpees
1 Rope Climb
30 Double Unders
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Mobility: banded hip opener, squeeze quad, lock out knee, relax, repeat. then try knee bent pulled to chest
Some of our more experienced members; Claudia, Ralph, Doug, and Barb

 

Lift: Hang Clean 3-2-1-1-1
WOD:
9 Hang Squat Cleans
1 Jerk
8 Hang Squat Hang Cleans
2 Jerks
down to 1 Hang Squat Clean, 9 Jerks
Notes: 50% of 1RM is the recommended weight.
Mobility: Partner internal rotation, bridge up, partner presses on shoulders
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Scott