Thursday 11/18
Strength- every 90s Power Cleans
3-3-3-2-2-1-1
build based off feel
WOD- For Time
40 Wallballs (20/14)
30 T2B
20 Burpees
30 T2B
40 Wallballs
Wednesday 11/17
11/25- Thanksgiving day- 8am class only
11/26 - Friday - no 5:15am - all other classes on
Body armor- Alt OTM x 12 mins
Even: 12/9 Row/Ski/Bike Cals
”X” Strict pull ups
WOD- 13 min AMRAP
3 Ring Dips + 30 DU + 3 DB Snatch (50/35)
3 Ring Dips + 30 DU + 6 DB Snatch
3 Ring Dips + 30 DU + 9 DB Snatch
add 3 DB Snatch every round
Tuesday 11/16
Holiday schedule coming out later this afternoon, please check your email and make note of upcoming changes/closures
Strength- Every 2:00 x 6
3 Front Squats
70-75% of 1RM
WOD- For Time
3 Rounds
15 Front Squats (95/65)
15 HSPU
1:30 Deadlift hold
1:30 Overhead hold
3 Rounds
45 Air Squats
15 Shoulder to Overhead (95/65)
Monday 11/15
Photos from WOD 2 are up on our Facebook page! Check them out!!
WOD- [On the 0:00]
9-6-3:
Power Snatches (115/85)
Burpee Box Jump Overs (24/20)
[8 Minute Time Cap]
[On the 10:00]
12-9-6:
Power Snatches (95/65)
Box Jump Overs (24/20)
[8 Minute Time Cap]
[On the 20:00]:
15-12-9:
Power Snatches (75/55)
Lateral Burpees
[8 Minute Time Cap]
Friday 11/12
Strength ladder “Lift for Tim” photos have been added to an album on our Facebook page, check it out and tag yourselves/your partner!
Body Armor- 30-20-10
Goodmornings
Front Rack rev lunges
Sit ups
WOD- For Time
30-24-18-12 Alt DB Snatch (50/35)
15-12-9-6 Cal Row
Into 6-9-12-15
DB facing burpees
Cal Row
