spybody copy Coach Laura is no stranger to lifting weights, especially the heavy metal adorning her neck! We are so proud of you, Laura! What a year, and what a victorious inspiration you are!

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up:

Two rounds: 3 scapular pull-ups, 3 strict pull-ups, 3 kipping pull-ups. 3 down dog push-ups, 3 pike push-ups from box, 3 handstand push-ups. 3 hanging leg raise, 3 strict toes-to-bar, 3 kipping toes-to-bar. 3 hands-up wall squats, 3 elbows-up wall squats, 3 hands overhead wall squats. If the advanced element is too challenging, repeat the version you can perform correctly.

2. Weighted Dips

  • 2-2-2-1-1-1

Supinated Barbell Rows

  • 5-5-5-5-5-5

Rows: use the same weight as your heavy triple from last week, across. Dips: Six sets to work your way up to your heaviest single of the day. If you can’t do weighted dips, collect 15 reps with the most challenging Push Away from Object (vertical) you can manage.

 

3. "G.I. Sweet Jane"

  • 50 Burpee pull-ups for time (5 minute cut-off.)

Rest 4 minutes

  • AMRAP x:xx Burpee pull-ups

(Using the time to completion for your first set of burpee pull-ups) LIII: as rx’d LII: AMRAP 5. If you don’t have standard burpees and/or kipping pull-ups, do AMRAP 5 burpees x 5, pull-up variation x 5 LI: 3 sets of 7 burpees, 7 rings rows

 

4. November Mobilizations Have fun!

 

HOLIDAY SCHEDULE!

  • THANKSGIVING DAY WOD: 8.00 a.m. in HADLEY!

No Oly class next week. Lifters may come in during Open Gym to continue their programs.

No free consultations next week for the holiday.

Thursday, Thanksgiving Day: Noho is closed for day.

  • (In Hadley we have: 8 am WOD)

Friday, Black Friday: Hadley is closed for day. In Noho we have:

  • 9 am WOD Noho
  • 10 am Mobility Class Noho
  • 10 am -noon Open Gym Noho
  • 5:30 pm WOD Noho
  • 5 pm-7pm Open Gym Noho
  • 6 pm On-Ramp Noho