Higher rep with some faster cycle times on both movements. The goal is to be able to go unbroken on the wall ball and hold a fast consistent pace on the box jump overs. Lots of lungs on this one! Trust that fitness and go for it.
Descending reps here but we don’t want you setting a 10RM PR on your first set. Ideally, we want to see an increase in weight with each set, ending with a heavy set of two. Get in one set every 3min to maximize intensity with every set.
Run 800 meters x 3
Rest 3 min between each effort.
ACF Family, this year for our Thanksgiving Day WOD we will to participate in the
Walk/Run to Stock the Food Closet
The event is located in downtown auburn and benefits the Auburn Interfaith Food Closet Thanksgiving Morning.
I look forward to our ACF family coming out to show our support for such a worthy event. We will meet at ACF @ 8:30am for coffee and a brief warmup prior to heading down as a group to Central Square for the start @ 9:00am. So, throw on your ACF shirts, bring the family and maybe a canned good (or any donation you may be able to make) and we will see you @ 8:30 Thanksgiving morning 🦃
LET’S SHOW SOME COMMUNITY LOVE
Short and a burner today! Only 1 climb so the goal is to get on the rope quickly. If you are unable to climb the rope all the way to the top and can only get 2-3 pulls stay with it as that will still add value to your progression. The bar is coming from the hang and will tax the grip a bit so this is a great time to practice and utilize the hook grip. Loading is on the heavier side but something you should be able to fight through to get all 3 in a row. Focus on consistency and adjust loading as needed.
21-15-9 Working with a heavier wall ball today since the reps are lower. Try and get the wall balls done within three sets each round with minimal break. The 95/65 lb bar is going to be sneaky since the loading is something you should be able to cycle quickly. Try to avoid singles here and have try a few touch and go reps focusing on the pull under the bar to save your shoulders a bit. Goal is sub 11min. The combo of movements is going to be a shoulder and lung burner!
EMOM 20 mins:
Min 1: 3 Hang Power Clean (65-75%) OR your GOAT movement.
Min 2: 15/12 Cal Bike
Join the crew this Saturday 11/16 @ 4:00 pm at MoonRaker to give Ethan a fun send off as he leaves ACF to attend the Fire Academy! All are welcome and we hope to see you there 😁 🎉.
Clean complex for a heavy day! Build up to a heavy set for your first work set with the goal of no failed reps. Your focus is on quality mechanics over weight. Each person will have a limiting factor whether it be the clean, front squat, or split jerk. Let that be a guide for how heavy you go. Adjust loading in the workout to make sure of no failed reps. Having quality mechanics in weightlifting will pay off immensely in the long run! Rest 3min between efforts.
Complete as many rounds as possible in 11 mins of:
11 Power Cleans, 135/95 lbs
11 Bar facing Burpee
19 Deadlifts, 135/95 lbs