November 7, 2016

6
Nov

November 7, 2016

Last Week to Sign Up for Vero Beast Partner Throwdown

If you’d like to participate in the Vero Beast Partner Throwdown on November 19, I must have you sign up by this Saturday (November 12). The Throwdown will consist of one metcon and one test, performed by same-gender partners. It’s part competition, but all fun!

We will meet at the gym at 9 AM to warm up and go over the standards, then we should wrap up within a few hours. I’ve got some giveaways from Hydrus, Progenex, Extreme Endurance, Rootz and Rx Bar.

This is a free event…don’t miss out! And if you’d like to watch and/or judge, please come on in to help!

dan-rope-climb
Dan 

Workout of the Day
:00
Barbell warm-up

:10
EMOM for 3 minutes
5 touch and go power cleans @ 50%
20 double unders

rest 3 minutes

EMOM for 3 minutes
3 touch and go power cleans @ 60%
20 double unders

rest 3 minutes

EMOM for 3 minutes
1 power clean @ 70%
20 double unders

:30
3 sets:
5 strict + 5 kipping handstand push ups
5 sandbag squats + 100ft carry

:45
Mobility:
:45 (each way) 3-way hamstring stretch
1:00 each leg calf stretch with knee straight
1:00 each leg calf stretch with knee bent

Post your scores to the Whiteboard.