Monday WOD – 110716

Referral Program

OUR HOLIDAY MEMBER REFERRAL PROGRAM IS BACK!
‘Tis the Season to put on extra weight and get out of shape, so now is the perfect time to bring in your Friends, Family, and Coworkers! When someone you refer completes the On-Ramp and enrolls in one of our Memberships, you will receive 50% off your Membership Rate for the next month! Just think, all you have to do is bring in your 24 closest friends and you can get a free membership for a year!

THANKSGIVING DAY WOD
I am announcing the WOD for Turkey Day, NOW: Run 5k for time! The gym will be closed. Instead, as many of you as are willing and able should meet us at Cushman Park at 8am for the Fairhaven Turkey Trot! And bring your whole family! It’s only $20 to sign up in advance and proceeds help support local food pantries! Find out more and Register at http://www.fairhaventurkeytrot.com/.

Wellness
1. Strict Press: 5RM, then 3×5@90%

2. “More Jackie”
For time:
750m Row
30 Thrusters 45/35
30 Jumping Pull-ups
500m Row
25 Thrusters
15 Jumping Pull-ups
250m Row
15 Thrusters
10 Jumping Pull-ups

Fitness
1. Strict Press: 5RM, then 3×5@90%

2. “More Jackie”
For time:
1000m Row
50 Thrusters 45/35
30 Pull-ups
500m Row
25 Thrusters
15 Pull-ups
250m Row
15 Thrusters
10 Pull-ups

Performance
STRENGTH
Strict Press: 5RM, then 3×5@90%

GYMNASTICS
4 sets:
5 Bar Taps
5 Pull Ups
5 CTB Pull ups
rest 60 secs Between sets
Last Set 5-5-ME CTB Pull ups

METCON
“More Jackie”
For time:
1000m Row
50 Thrusters 45/35
30 Pull-ups
500m Row
25 Thrusters
15 Pull-ups
250m Row
15 Thrusters
10 Pull-ups

ACCESSORY
3 x 12 Supinated Grip Bar Rows @3X1 tempo
rest 60 secs between

ENGINE
“Bits & Bites”
6 Rounds of Rowing:
90s @ moderate pace
30s @ fast pace
60s @ easy pace
15s @ sprint pace
60s rest

This workout has 4 paces. The easy pace should match your warm-up/warm-down/recovery pace. The sprint pace should be max effort. You will pick your moderate and fast paces. Focus on hitting the same easy, moderate, fast, and sprint pace for each round. Develop your ability to feel all 4 selected paces.