WOD Tuesday, 20 November 2018 01:46

A reminder of this week's schedule: 

Wednesday: 6AM, 10AM, 5PM classes only

Thursday: 8AM WOD only

Friday: 9AM WOD only

 

Have a great holiday!

Tuesday 11/20/18

 

Build to a high/max box jump 

 

5RFT

15/12 cal row 

45 double unders 

15 wall balls 20/14

 

Midline/Core Conditioning 

3 sets 

:15 - :30 Tuck hold 

:15 - :30 hollow hold 

:30 - 1:00 plank (weight on back)


WOD Monday, 19 November 2018 16:27

Monday 11/19/18

Back squat 

5x2 (32x1 tempo)

Build each set 

For time 

5-10-15-20

Burpee pull-ups 

Power snatch 95/65


WOD Friday, 16 November 2018 16:58

Friday 11/16/18

3RFT

10 Box jump overs 30/24 

20 wall balls 20/14

10 power cleans 185/135

20 wall balls 

10 box jump overs 

*Rest 3 minutes between rounds 

Score is total time 

Midline/Core Conditioning 

200 plank toe touches


WOD Thursday, 15 November 2018 16:23

Thursday 11/15/18

 

Active Recovery Day 

Prehab/Warmup 

3 sets 

10/side bird dogs

10 cat camels 

10 Jefferson curls (bar only)

Then 3 sets (not for time)

400m jog or walk 

10 kang squats (bar only)

10 Turkish get ups (5 side light)

1:00 single unders 

 

Those who haven’t showed up everyday this week and don’t need to recover, have the option to do Monday Tuesday or Wednesday’s workout. 

 

There will be a competitors class tomorrow night


WOD Wednesday, 14 November 2018 16:33

Back squat 4x2:2 (30x0 tempo)

 

For Time 

100 cal row 

*Stop on these milestones and do the following:

20 cals - 50 air squats 

40 cals - 50 push-ups 

60 cals - 50 air squats 

80 cals - 50 push-ups


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