Last workout was last Wendesday... Lots going on...
Open Heart surgery last Thursday for my Dad...
State Football for Div. 1-3 on Friday...
Checking on my Dad on Saturday & Sunday...going ok, but WOW!
Quite an experience with Open Heart Surgery...going to take some TIME to recover...
THIS WEEK is Thanksgiving...take some TIME and reflect on what (& WHO) you are thankful for...
Have you told them??? YOU SHOULD!!!
WE have a "Turkey Trot" (AOWR WOD) on Wednesday...7:30am start time is what we will shoot for.
What is the Turkey Trot...who knows, we will make it up in the next couple days...
Today...
Warm-Up
3 Rnds ~
2 Stair Laps (nothing like going up and down the stairs to get the quads going)
3 Spidey & Reaches (ea side)
15 Abmat Sit Ups
5 Slow Wall Squats
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BB Warm-Up
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STAMINA SQUAT
EMOM x 12
Odd = 3 Front Squats
Even = 6 Back Squats
(increase from last week)
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Two Choices (depending on abilities)
Scale either to fit your needs
BANE
For Time:
40 HSPU
20 Ring Muscle Ups
10 Rnds of Macho Man (185/135)
(1 Macho Man Rnd = 3 Power Cleans + 3 Front Squats + 3 Push Jerks)
OR
RANDY SAVAGE
AMRAP in 12min:
3 Rnds Macho Man (135/95)
6 Burpees
9 TTB
Johns ~ 115# Squats / RS ~ 3 Rnds Completed (75# & K2E)
tb ~ 185# Squats / Bane 20m Time Cap due to class ~ 6 Rnds of Macho Man (135#)
HSPU = 8-8-8-8-8 (5:03)...rested till 6:00 mark to start 20 Ring MU (3-3-3-3...then 8x1's with 3-5 breaths between) these were MUCH faster... took me almost 4min for the 4 x 3's...then got the 8 done in about 2m... (6:06 work time for Ring MU)...finished the Ring MU at the 12:06...waited till the 13:00 to start Macho Man...never really checked where I was at but first 3 rnds were slow...then picked up the pace in last 3 rnds... Started 6th Rnd at 19:15 and finished at 19:55...GASSED!!!
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