Monday 11/14/16 – Sunday 11/20/16

SRCF Announcements

Thanksgiving week Schedule:

Thanksgiving Day November 24th – 9 am Class

Black Friday Nov 25th – 9:00 am, 12:00 pm and 4:30 pm classes, Open Gym 9am – 5:30pm

 -Congrats to all of our Teams and Solo Rowers, all together they raised $5,000 for Upstate Warrior Solutions. Also, congrats to our 2 Teams that represented us at the Savage Games.

-Lindy Barber is joining us this Friday November 18th, interactive presentation and Saturday morning November 19th, coaching and a workout. Big thanks to Erick Arbe, owner of HIBR, for helping us put this together.

-FELIZ NAVIWOD, December 3rd. Grab a friend or make a new one and sign up for this intra gym competition. Check Facebook for details!   Sign up HERE!!!

 

 

 

Monday 11/14/16

Power Snatch

10 – 8 – 6 – 4 – 2 reps for time of:

Men: 115 – 135 – 155 – 175 – 185

Women: 75 – 85 – 95 – 105 – 115

Competitor Work

Rest 20 minutes after Class workout, then.

As many rounds & reps as possible in 10 minutes of:

30 double-unders

15 Power Snatch 75/55

*This is a repeat of Open WOD 14.1

 

Tuesday 11/15/16

4 rounds for time of:

18 Air Squats

9 Front Squats 115/75

50 meter Overhead KB/DB carry

*Check WODIFY for competitor work

 

Wednesday 11/16/16

As many rounds & reps as possible in 10 minutes of:

10 Shoulder to Overhead 135/95

10 Strict Pull/Chin-Ups

*Check WODIFY for competitor work

 

Thursday 11/17/16

Back Squat, Heavy single

then,

Max push-ups in 2 minutes

 

Friday 11/18/16

3 rounds for time of:

400 Meter Run

15 Sit-Ups

400 Meter Run

-rest 5 minutes between rounds

*Check WODIFY for competitor work

 

Saturday 11/19/16

“Outcast”

As many rounds & reps as possible in 16 minutes of:

5 Power Cleans 185/130

8 Chest-to-Bar Pull-Ups

30 Double-Unders

*Check WODIFY for competitor work

 

Sunday 11/20/16

As many reps as possible in 6 minutes of:

5 Hang Squat Snatch 45/35

5 Burpees

rest 1 minute

As many reps as possible in 3 minutes of:

Overhead Walking Lunges 45/25 plate

rest 1 minute

As many reps as possible in 3 minutes of:

Burpees

*Score = total reps completed