Category Archives: Uncategorized

11-22

-Buy in(2 rounds)

20-around the worlds(10L+10R)

20-halos(10L+10R)

5-wall squats

-Skill/strength(6 min. Emom)

3-deadlifts + 2-power cleans

-W.O.D.(2-4-6-8-10-8-6-4-2)

Hang power cleans (95/65) Rx+=hang power snatches

thrusters(95/65)

-cash out

3-arm bars each side

Roll/stretch

Advertisements

Reminder only 8:00 a.m. and 9:30 a.m. classes on Thursday the 23rd(Thanksgiving) we will be doing our Turkey Day W.O.D.. No classes on Friday the 24th.

Happy Thanksgiving everyone!!!🦃


11-21

-Buy in(3 rounds)

10-pass through

5-pull-ups-ups

5-pry squats

-W.O.D.

Three attempts at max watts. You can choose rower, bike, ski erg.

Then 10 rounds(40% of max watt)

Hold that or better as long as you can. As soon as you drop below your 40% stop and rest 2 min. That is one round!!!

-cash out

Max bar hang

Roll/stretch


11-20

-Buy in

30-push -ups

30-bar touches

30-air squats

-skill/strength(9 min. E3mom)

1st 3min.=5- front squats+10-back squats with the same weight. About 70% of your max front squat.

2nd 3min.=10-front squats+15-back squats. About 65% of your max front squat.

3rd 3min.-+15-front squats+20-back squats. About 60% of your max front squat.

-W.O.D.(12 min. AMRAP)

10-push-ups

10-Dips

10m-bear crawl

-cash out

100m-farmers carry


11-17

-Buy in

5-1 bear complex

-W.O.D.(“Jack”)

AMRAP in 20 minutes

10 Push Presses (115/85 lb)

10 Kettlebell Swings (1.5/1 pood)

10 Box Jumps (24/20 in)

-cash out

Roll/stretch


11-16

-Buy in(2 rounds)

10m-bear crawl

10m-inch worm

10m-duck walk

-W.O.D.(2 rounds)

3 min.-row

*Rest 1min.

3 min.-plank

*Rest 1 min.

3 min.

10-slam balls

10-Russian twists

*Rest 1min.

-cash out

3-arm bars each side

Roll/stretch


11-15

-Buy in(2 rounds)

10-kang squats

20-pass throughs

-skill/strength(10 min. Emom)

1st-3-deadlifts

2nd-10-box jumps( 24/20)

-W.O.D. (12 min. AMRAP)

5-Toe to bar

10m-burpee broad jump

10-Toe to bar

10m-burpee broad jump

15-Toe to bar

10m-burpee broad jump

20-Toe to bar

10m-burpee broad jump

*go as far as you can going up 5 Toe to bar each round* score = total reps completed ( the burpee broad jumps count as 10 reps)

-Cash out

1-min. Sprint

Roll/stretch