Closed Thanksgiving.
Friday 8 and 9 am classes only.
Christmas party Dec. 16th. Pot luck. Please sign up at the front desk.
For time:
36-27-18-9
Wall Balls 20/14
12-9-6-3
Burpee box jump 24″/20″
*Rest 5 minutes then:
21-15-9 reps of:
Push Jerk 155/105
HR Push up
*Rest 5 minutes then:
40 Overhead Squats 75/55
20 Handstand push-ups
30 Overhead Squats 75/55
15 Handstand push-ups
20 Overhead Squats
10 Handstand push-ups
Strength/Skill – Weighted Push-ups 5 x 1. Work up to a heavy single..NO MAX Helen 3 rounds for time: Run 400 meters 1.5/1.0-pood kettlebell swings, 21 reps 12 pull-ups
EMOM x 10 2 Push Press + 2 Push Jerk + 1 Split Jerk For time: 5 RDs – 10 Pistols 2:1 15 Box Jumps 24/20… …right into… 5RDs – 8 DB Box Step Overs 50/35 12/10 Cal Row *22 min Cap*
Strength: Strict Press 5×3 Ascending Weight Push Press w/pause at dip 6×2 Ascending Weight 12 Min Running Clock: 0:00-3:00 AMRAP 3 Deadlifts 315/205 3 Bar Facing Burpee 3:00-5:00 Rest 5:00-8:00 AMRAP 5 Deadlifts 275/185 5 Bar facing Burpee 8:00-10:00 Rest 10:00-12:00 AMRAP Bar Facing Burpee *These are sprint type wods*
“Eva” 5 R.F.T. Run 800m 30 KB Swings 70/53…..DAM!!!! 30 Pull-ups
Partner Row 4x500m each partner does 4, 500m Row. Rest is however long your partner takes. Strength: Box Squat 3×3 @ 75-80 % of 1RM Box Sqaut Wod: 7x40yd Sprints Every 90 Seconds.
Tabata :20 on/ :10 off Box Jumps 24/20 KBS 53/35 Ring Dip Wall Ball 20/14 Floor Press 115/85 Skill Work