11/30/2018

*Reminder, no 530pm class tomorrow because of our 6pm Christmas WOD with potluck and gift exchange!*

Teams of 2

300 Double Unders (x2 singles)

100 DB Snatch 50/35

200 Double Unders (x2 singles)

100 Single Arm DB Thrusters 50/35

100 Double Unders (x2 singles)

100 Single Arm DB Overhead Walking Lunge Steps 50/35

Cap=25 minutes

-Split work however, 1 person works 1 rests throughout-

11/29/2018

Strength

2 Strict press EMOM x 10, building

Conditioning

45/35 Cal row

35 Box jump overs 24/20

Cap: 10

11/28/2018

“Angie”

100 Pull ups

100 Push ups

100 Sit ups

100 Air squats

Cap: 25 minutes

11/27/2018

Strength

1 Clean + 2 Front Squats E2MOM x 5 rounds, building

Conditioning

7 rounds for time:

10 Deadlifts @bodyweight

10 Burpees

Cap:12 minutes

11/26/2018

Conditioning

12 min AMRAP

8 Hang power snatch 95/65

10 Pull ups

12 Alternating pistols

rest 3:00

2 Hang Snatch EMOM x 10 min

Build and rest on minute 6

11/23/2018

Happy Thanksgiving!

Black Friday Schedule:

10am class, open gym 330p-530p

WOD 11/23:

6 rounds

1 minute at each station, for reps

KB Swing 53/35

Walking Lunges

Calorie Row

Rest

11/21/2018

Teams of 2:

“Isabel”

30 Power Snatches 135/95

right into

“Randy”

75 Power Snatches 75/55

right into

50 Burpee Box Jump Overs 24/20

Time cap: 20 minutes

1 person works 1 person rests throughout, split work however

Teams may have 2 barbells set up

11/20/2018

Strength

1 Overhead squat every 1:30 x 6 sets, building

Conditioning

11 min AMRAP

15 Wall balls 20/14

10 Chest to bar pull ups

35 Double unders

11/19/2018

Strength

2 Hang Cleans + 1 Shoulder to overhead every 1:30 x 6 sets, building

Conditioning

15-12-9-6-3

Hang power clean 115/75

Shoulder to overhead 115/75

-100m run after each round-

Cap: 12 min

11/16/2018

Teams of 2:

75/50 Calorie buy in on Ass. Bike,

then

30-25-20-15-10

Wall Ball 2 fer 1’s 20/14

10-8-6-4-2

Rope climbs

-Cap: 25 minuts-

1 person works at a time

Rope climb scale 2:1 floor pulls