Month: November 2018

PARTNER WOD:
20 Rounds:
2 Clean and Jerks (135/95)
6 Knees 2 Elbow
10 Wall Balls (20/14)

Split Reps Evenly !!!!

STRENGTH:
EMOM
Double Unders
Ring Dips

WOD:
17 Minute AMRAP:
3 Squat Cleans (135/95)
5 HSPU’s
7 Box Jumps (24/20)

STRENGTH:
Deadlift

WOD:
3 Rounds:
20 Deadlifts (155/105)
20 Bar Facing Burpees

STRENGTH:
Bench Press

WOD:
15 Minute AMRAP:
15 Push Press (95/65)
15 Goblet Squats (53/35)
1 Rope Climb

STRENGTH:
Back Squat
5 x 5

WOD:
5 Rounds:
10 Single Arm Snatches (53/35)
2 Rounds of “Cindy”

OPEN GYM !!!
No scheduled classes today

HAPPY THANKSGIVING
Only 1 class today at 9:00am

Partner WOD:
22 Minute AMRAP:
22 SDHP (95/65)
22 Hang Snatches (95/65)
22 Burpee Box Jumps (24/20)
22 Double Unders ( each )

Partner WOD:
20 Minute AMRAP:
40 Back Squats (115/85)
30 Barbell Push Ups
20 Toes 2 Bar
10 Thrusters (115/85)
Run 300 m (Together)

Split reps evenly !!!!

STRENGTH:
Power Clean

Partner WOD:
15 Minute AMRAP:
Partner A:
16 Bent O/Rows (95/65)
8 Power Cleans (95/65)
16 Air Squats
8 Weighted Sit-Ups (45/25)
Partner B:
150m KB Carry (53/35)

STRENGTH:
Strict Press

Team WOD:
In teams of 2-4 people:
12 KB Swings (53/35)
9 Knees 2 Elbow
12 Wall Balls (20/14)
9 Push Press (95/65)

Each athlete starts at a different station and can not advance until station in front of them is open