Friday – 12/1/17
a. Clean and jerk 5x(2+1)
b. 6 rounds for time
– 10 back squat (115,80)
– 5 pull ups
– 10 deadlift (115,80)
– 5 hand release push ups
– 50 Double unders
Did you sign up for the Sunday fun yet??
Thursday – 11/30/17
^^Sunday Comp WODs–yay!!
Don’t miss our Sunday in-house comp! No need to be nervous–it’s like coming in for class but you get to be here longer 🙂 As you can see by the pic above, the WODs consist of movements you’re familiar with, in Rx and scaled options to accommodate everyone. Feel free to hit up the coaches with any questions. It will be fun, we promise!
Thursday WOD
A. AMRAP in 9 minutes
– 10 box jumps
– 10 x-ups (5 each)
– 10 DB Snatch (5 each, 50,35)
*2 minute rest
B. AMRAP in 7 minutes
– 8 of each movement
*2 minute rest
c. AMRAP in 5 minutes
– 6 of each movement
Wednesday – 11/29/17
Peekaboo, Casey
A. Weighted horizontal ring rows 4×8 (muscle-ups if able)
B. AMRAP in 20 minutes with partner:
-10-20-30 (half reps each)
– Cal Row
– Front Squat (115,80)
– Sit-ups
Tuesday – 11/28/17
WOD
A. Snatch Push Press 4×8
B. 5 rounds for time:
– 2 Snatches (155,105)
– 6 Burpees over bar
– 8 Pistols (3/3)
– 36 Double Unders
4pm Kettlebell
5 4 3 2 1 double front squat & alt press
then 10 8 6 4 2 snatch & burpees
Oly & Open Gym at 6pm
Monday – 11/27/17
A. Deadlift 4×8
B. AMRAP in 11 minutes
– 5 KB Clean each side (53,35)
– 10 Wall ball (20,14)
– 10 KB swing
– 5 Toes to bar
C. Accumulate 2 minutes of middle plank hold
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