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Tuesday 10.02.2018

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Click image to open full page view (please note the dark blue arrow marking entrance)

Green = Safe to Park (Yesssssss.)
Blue = Entrance (Get some, freaks.)
Red = No Parking (No. We be pavin’.)

IMPORTANT PARKING NOTICE FOR ATHLETES!!!
– Starting tomorrow (Tuesday Oct 2nd) our parking lot will be getting paved and not accessible. All athletes will need to park on Hayward St or Willow St and enter through the door located in the front of the building. This will be unless otherwise directed.

ON-RAMP APPROACHES
– Our October on-ramp begins next Tuesday October 2nd at 6pm. Tell your friends!

Warm-up Drills
I. Row 35 kcal
II. 2 Rounds of
10ft x Tall Duck Walk (50 steps)
20ft x Low Duck Walk
10 x Scorpions (5L/5R)
6 x Samson Stretch Lunges (w/:02 hold)
8 x Medicine Ball Cleans
III. Mobility

Impact/Focus: Clean Doubles x :75 seconds
Warm up as needed (3-5 sets x 2-3 reps, ascending in weight) before completing the following workload for Power Cleans.

Every :75 for 10 Rounds
2 x Power Cleans (climb as able)

Post scores to comments.

“Hardball”
5 Rounds for time of
5 x Push/Split Jerk (155/105lbs)
5 x Pull-ups
7 x Toes-2-Bar

Notes: Additional challenges may be implied through completing this WODs movements unbroken; doing so does not limit itself to athletic development, it also would hopefully impart a familiarization with the technical similarities of these two movements in execution.
FYI: Hardball = military jargon for pavement you are humping (rucking) on… instead of the nice forgiving grass or dirt available within feet from your course. Get some, freaks.

Post scores to comments.

Samy Daghir

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