W.O.D.

Tuesday 11/27

STRENGTH:
Bench Press

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

Monday 11/26

STRENGTH:
Back Squat
5 x 5

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

Thursday (Happy Thanksgiving) 11/22

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 )

Wednesday 11/21

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 !!!!

Tuesday 11/20

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)

Monday 11/19

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

Monday 11/12

STRENGTH:

Core Work

PARTNER WOD:
22 Minute AMRAP:
11 Hang Snatch (95/65)
11 Back Squats (95/65)
11 Pull-Ups

Monday 11/5

STRENGTH:

Strict Press
Sit-Ups

WOD:
*16 Minute Ascending Ladder; (By 1's)
Push Press (115/85)
Box Jumps (24/20)
* 8 Wall Balls @ each rd.