WOD

12 . 2 . 20

10 rounds

6 burpee box jump overs

10 snatch 95 / 65

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 / 16 push ups

2 rope climbs

20 min CAP

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.