WOD: 11/9/18

HOLIDAY THROWDOWN TOMORROW!
Yes, you should have signed up already, but we’re not going to shame you if you sign up now – we want you in. 🙂  Here’s the heat schedule, which is based on the names written on the sign up sheet on the white board.  This schedule is tentative and subject to change, so don’t freak out if your name isn’t here; give Anthony a call and we’ll get you set up. There is still room for more spots  The final heat schedule (including changes after this post) will be posted at the gym on Saturday morning at 8:15 AM.

Today’s WOD…

Skill
Practice Cycling Cleans in preparation for the HTD tommorrow. Stay at (or below) 135/85. Focus on improving speed and stability.
We recommend performing 5 sets of unbroken cleans.  Perform up to 5 reps if you can maintain good positioning and footwork.  If you cannot do TNG (“Touch-N-Go”) reps at 135/85, do 5 sets of 3-4 singles.  We prefer working up to the Rx load of 135/85 even if you have to slow down, but only if you are confident in your ability to perform it, and have the technique to get through a few rounds tomorrow.

Conditioning
“Annie & Cindy”
50 Situps & Double Unders
1 Round of “Cindy” (5 Pullups, 10 Pushups, 15 Air Squats)
40 Situps & Double Unders
1 Round of “Cindy” (5 Pullups, 10 Pushups, 15 Air Squats)
30 Situps & Double Unders
1 Round of “Cindy” (5 Pullups, 10 Pushups, 15 Air Squats)
20 Situps & Double Unders
1 Round of “Cindy (5 Pullups, 10 Pushups, 15 Air Squats)
10 Situps & Double Unders

Note: This is all 5 Rounds of Annie (50-40-30-20-10), and 4 rounds of Cindy.
*Compare to 11/21/14.
If you’re competing tomorrow, we recommend an 8 minute hard cap.  If necessary, slow down so that you are not overly sore for the competition tomorrow.

Auxiliary

Mobility work: Get loosened up with your front rack and lower squat positions to prepare for the comp tomorrow.  Take some extra time to get ready.  Ask a coach if you need mobility tips.