Jamie showing the kids how it’s done
WOD
A. Tabata – alternating each round
– Handstand hold
– Pull ups hold (ring row hold)
B. AMRAP in 7 minutes
– 10 KB snatch – 5 each (44,26)
– 10 Lunges – 5 each (with weight)
– 10 Toes to bar
* rest 3 minutes
C. AMRAP in 7 minutes
– 10 KB cleans – 5 each (44,26)
– 10 KB OH squat – 5 each
– 10 weighted sit up
4pm Kettlebell
“Walk with Jamie”
60 seconds of work then 60 seconds of carry
1-arm swing right
Farmers carry
1-arm swing left
Farmers carry
Clean press right
Rack carry
Clean press left
Rack carry
Squat press right
OH carry
Squat press left
OH carry
Snatch right
Rack carry
Snatch left
Rack carry
Two-hand swing
Goblet carry
Oly and Open Gym at 6pm
Thanksgiving Thursday: Only one WOD at 9am!
6am
Tiffany
Christy
Kam 4+7 / 5+8 @18
Katie
Dixon 4+25 / 4+26
Mike G 4+10 / 5+8 (front rack squat)
Jay
Rochelle
9am
tracy
sy
kyle 6 / 6+5 Rx
emily
michelle
greg
al
anni
melissa
4pm
Bob
Vaughn
Jamie
Heidi
5pm
Jamie 3+20 / 3+20
Heidi
David D
David R
Sue 3+15 / 3+5
Darren 3+1 / 3+19
6pm OG
Derrick
7:30
Pablo 4+4 / 4+10
Tatiana 4+10 / 4+6