Friday 11/30

“Weightlifting Friday”

Power Snatch

5 x 6

Thursday 11/29

Wod

7 rounds

Work to accumulate as many reps as possible

1 min double unders or single unders

1 min rope climbs or ring row

1 min alternating pistols or walking lungs

Wednesday 11/28

Wod

For Time

Run 200m

Rest 30 sec

Run 400m 

Rest 1 min

Run 600m

Rest 1:30

Run 800m

Rest 2 min

Run 600m

Rest 1:30

Run 400m

Rest 1 min

Run 200m

Tuesday 11/27

Strength

Emom x 10

3 push press 

Wod

Buy in 

50 Abmat sit up

Then,

3 rounds

15 hang power clean

15 hspu

Then,

50 Abmat sit up 

Rx 135/95

Scaled 115/75

Scale hspu to push press at same weight

Monday 11/26

Wod

5 rounds

2 min on 2 min off

20/17 row calories

7 deadlift 225/155 — 155/105

Max bar facing burpee

Friday 11/23

“The Sampler”

For Time

400m run

Then, 5 rounds

5 pull 

10 push up

15 squats

Then, 4 rounds

8 hspu

15 kbs 53/35

Then, 3 rounds

15 box jump 24/20

15 t2b

Then, 2 rounds

20 wall ball 20/14

30 Abmat sit ups

Then, 1 round

50 burpee

Then,

400m run

The gym will be open at 8:15, we ready to workout in one of the following heats

9:00

9:30

10:00

The warm up will be posted in the board... ENJOY!!

Wednesday 11/21

Partner WOD

Split reps

Amrap 20

100 burpee box jump over 24/20

100 shoulder to overhead 135/95

100 chest to bar pull ups

Scale the weight back if needed

Scale to regular pull ups or banded pull ups