Hello Friday!
WOD- 4 min AMRAP + 4 min rest x 3
21/15 Cal Row
21 KBS (53/36)
21 Thrusters (75/55)
Rest
15/10 Cal Row
15 KBS
15 Thrus (95/65)
Rest
9/6 Cal Row
9 KBS
9 Thrusters (115/85)
Score = Total reps
Thursday grind
“When it’s obvious that the goal can not be reached, don’t adjust the goal, adjust the action steps.”- Confucius
Strength- OTM x 8
1 Squat Snatch + 1 OHS
@ 60-70% of 1RM Snatch
WOD- 3RFT
9 Power Snatch (95/65)
15 T2B
21 Lateral Burpees
Squat day!
Just ONE WEEK left to register for the Turkey Tourney!!! If you cannot find a partner we will help you find one!! (Both team members must be 45+ in order to be in the new masters division) Grab a partner and think of a clever team name!
Registration fees due Nov 25th, just let us know if you would like your account to be charged and how to split up the fee.
Strength - Every 90s x 6 Sets
1 Pausing Back Squat + 1 Back Squat
65, 70, & 75%
WOD - 3 RFT
30/24 Cal Row
20 Single DB Box Step Ups (50/35)(24/20)
10 Squat Cleans (135/95)
Tt reMinder
There are a ton of open slots for teams still! The Turkey Tourney is right around the corner! Less than 1 month away now!
MM/FF teams and if both are 45+ you will be in the “masters division”, new this year!
Sign up deadline is the 20th. Registration fees are due by the 25th (let us know if you’d like to charge your account on file)
WOD- “Climbing Annie” For Time
10-20-30-40-50
Sit Ups
Double Unders
After each set = Rope Climb
Thank you vets!
To all the veterans in our lives, thank you. Today our wod is dedicated to you!
“Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America's veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good.”
WOD- Partner “Armistice” : 22 min AMRAP
11 Power Cleans (135/95)
11 Lateral Burpees
19 Deadlifts
18 Pull Ups
Split reps between you and your partner as needed