Wednesday, 11/23
November 22, 2016Base Camp, 11/26/16 – CANCELLED
November 23, 2016
Happy Thanksgiving!
Reminder:
One 90min Class ONLY at 9:30am at both locations
(So, 9:30am @ H St, and 9:30am @ 14th St; all other classes are cancelled)
Warm-Up
3 Rounds of
10 Squats
5 Hanging Scap Retractions
10 Spider Lunges
5 Plank to Squat
Met-Con Prep
1 x 5 Kip Swings + 5 Front Squats + 5 Strict Press (bar only);
1 x 5 Kip Swings + 5 Thrusters (bar only) + 10 Step Ups;
1 x 5 Kip Swings + 5 Thrusters (light) + Russian KB Swings;
1 x 5 Thrusters (working weight) + 10 KB Swings + 5 Burpees
Met-Con
In teams of 4 complete the following:
“Jennifer”
AMRAP in 26 Minutes
10 Pull-Ups
15 KB Swings
20 Box Jumps
Rest 4 Minutes, then,
complete for time within a 35 min cap
“Omar”
10 Thrusters (M:95/65, W:63/45)
15 Bar Facing Burpees
20 Thrusters
25 Bar Facing Burpees
30 Thrusters
35 Bar Facing Burpees
For “Jennifer:
– One person working at a time, may divide reps at will
– Rep scheme is for team, not individuals
For “Omar”
– Each person completes prescribed reps
– May break up reps of a set at will, but each team member must complete that set before anyone moves on.
