Month: November 2018

11.30.18 Friday

Strength: Deadlifts WOD 4 Rounds 5/3 ring muscle-ups 10 deadlifts 275/185 15 HSPU 20 K2C 250 m row

11.29.18 Thursday

Strength: Hang Power Cleans WOD: Partner AMRAP in 18 Mins 10 Hang Power Cleans 135/95 20 burpees 30 v-up 40 Wall Balls 20/14 50 Double Unders

11.28.18 Wednesday

Strength: Hang Power Snatch WOD EMOTM For 18 Mins 1st Min: complex 3 Power Snatches – 3 Hang Snatches – 3 Overhead Squats 60% – 65% 2nd Min: 12 Box Jumps 24/20 3rd Min: 12/10 Cal Row

11.27.18 Tuesday

Strength: Back Squats WOD AMRAP in 17 Mins 5 Push Jerks 135/95 10 Front Squats 135/95 10 T2B 25 sit-ups 30 Double Unders

11.26.18 Monday

Strength: Power Cleans WOD 21-15-9 Power Cleans 135/95 C2B Burpees Cal Row

11.24.18 Saturday

10am – 11:30am Team WOD Class No Mobility class or Open Gym after class today.

11.23.18 Friday

Partner WOD Classes today!! 10am and 11am Only!! Strength: Deadlifts WOD Partner WOD: AMRAP In 20 Mins alt Rounds/ Must Tag 1-2-3-4-5-6-7-8-9-10….. deadlifts 225/155 HSPU Wall Balls 20/14 Burpees

11.22.18 Thursday

Happy Thanksgiving!!! Hero WOD at 10am Choose from…. Bradshaw 10 rounds for time of: • 3 Handstand push-ups • 6 Deadlift, 225/155 lb. • 12 Pull-ups • 24 Double-unders Klepto Four rounds of: •27 Box jumps, 24″ box •20 Burpees •11 Squat cleans, 145/100…

11.21.18 Wednesday

Thanksgiving Schedule Thanksgiving Day: 10am Hero WOD Black Friday: 10am and 11am Partner WOD Classes Saturday: 10am Team WOD Class Strength: Bench Press WOD EMOTM For 18 Mins 1st Min 5 Clean and Jerks 135/95 unbroken 2nd Min 6 deadhang pull-ups 3rd Min 30…

11.20.18 Tuesday

Strength: Back Squats WOD 4 Rounds 7 Front Squat 155/105 7 HSPU 7 C2B 21 Box Jumps 24/20 21 Sit-ups 42 Double Unders

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