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
11/15/2018
Strength
2 Deadlifts every 1:30 x 6 sets, building
Conditioning
2k row time trial
Cap: 12
11/14/2018
“Filthy Fifty”
50 Box jumps 24/20
50 Jumping pull-ups
50 Kettlebell swings 35/26
50 Walking Lunge
50 Knees to elbows
50 Push press 45/35
50 Back extensions
50 Wall balls 20/14
50 Burpees
50 Double unders
Time cap: 35 minutes
11/13/2018
Strength
1 Push Jerk every 1:15 x 7 sets, building
Conditioning
12 min AMRAP
30 Air Squats
15 Shoulder to Overhead 115/75
10 Burpees over the bar
11/12/2018
Strength
1 Clean emom x 10 minutes building, rest on minute 6
Conditioning
3 rounds for time:
20 Sumo deadlift high pulls 75/55
15 Pull ups
75 Double unders
Cap: 10 minutes
11/9/2018
Teams of 2
For time:
120/100 Cal Row
120 Single Arm DB Clean and Jerk 50/35 (switch arms anytime)
120 Wall balls 20/14
120 KB Swing 70/53
Cap: 25 min