Snatch Party
WOD 12 . 8 . 20 A . 4 reps of snatch EMOM 4 min Rest 1 min 3 Reps of a snatch EMOM 4 min Rest 1 min 2 reps of a snatch EMOM 4 min Rest 1 min 1 rep of a snatch EMOM 4 min B. Cash out Take 65 – 70 […]
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The Ghost
WOD 12 . 7 . 20 The Ghost 6 rounds of 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Score total reps of each.
Chariots of fire
WOD 12 . 3 . 20 5 x 3 min amraps 15 / 12 cal bike 10 deadlifts 185 / 125 max ring dips rest 3 min
Shoulder Complex
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.
Power Cardio
WOD 11 . 30 . 2020 5 Rounds for time Run 250m 5 power cleans 185 / 125 row 250m 5 power cleans 20 min cap
Triple Thirty
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
Turkey Trot
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.
Lynne
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.
