November 2020

12 . 1 . 20 A. 8 sets from rack 1 thruster 2 push jerk 3 split jerk B. 10 x 20 seconds L sit odd rounds hold on box or parrellettes even rounds hang from rig 1 min rest between efforts.

WOD 11 . 30 . 2020 5 Rounds for time Run 250m 5 power cleans 185 / 125 row 250m 5 power cleans 20 min cap

Only 830 and Noon Class tomorrow. WOD 11 . 27 . 20 AMRAP 21 With a partner , one person working at a time. 30 cal machine 30 KBS 30 Push Press 115 / 75

Wod 11 . 26 .20 only 830 class. partner wod run 1 mile together share 100 burpees share 200 situps share 300 squats run 1 mile together.

No 515pm or 630 class today . Thanksgiving – 830 class only WOD 11. 25 . 20 5 rounds not for time Max reps bench press body weight / 75 % body weight Super set max reps pullups / ring rows Rest as needed.

WOD 11. 24 . 20 7 Rounds 7 Front Squats 155/ 105 7 box jumps 30 / 24 7 toes to bar 17 min cap

WOD 11 . 23 . 20 Holiday Schedule Monday and Tuesday – regular schedule Wednesday Regular schedule : last class is 4 pm however Thursday ( thanksgiving ) Partner wod 830 only Black Friday 830 and 12 pm only Saturday 830 am only ” Jack and the beanstalk” 5 Rounds for time Run 400m 20

11 . 20 . 20 For time buy In – 100 Dubs 2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2 Front squats Shoulder to overhead Cash out – 100 Dubs Barbell : 135 / 85

11 . 19 . 20 A. 5 x 5 Deadlift B. 5 x 100m Farmer carry with 2 DBs or KBS Rest 1 : 1 with partner.

11 . 18 . 20 8 min AMRAP Run 800m Max reps HSPU Rest 4 min Run 800m Max burpees to target