NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY
Skill/Strength – Split Jerk 1-1-1-1-1
15 min A.M.R.A.P.
20 – Reverse Walking Lunges
15 – Weighted (Plate 45/25) Sit-ups
10 – Snatch Grip Deadlifts
20 Min to complete: 3×8 Bench Press/ Superset w Decline Push Ups to failure 3×10 French Press/ Superset w 25 Bench Dips 3×10 DB Press/ Superset w 10 DB Flyes 5 RFT 20 Pistols 15 T2B 10 KBS 70/53
27 Min EMOM: Min 1 – 8 HR Push Up Min 2 – 15 Wall Balls Min 3 – 10 Strict Pull Ups 12 Min to build to a heavy 3 Thruster
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…
Strength: Snatches (squat) 3@60% 3@65% 2@70% 2@75% 2@80% *not TnG, reset every rep* 16 Min AMRAP 3 Rope Climb 5 Thrusters 135/95 7 Power Cleans 135/95 15 Cal Row
Partner WOD: For time – 21 Cal Row 21 Thruster 95/65 then… 21 Thruster 21 Cal Row (Partner A goes first completes the cal row then thruster and rests while partner B completes cal row and thrusters. Once partner B is done with cal row thruster partner A starts Thruster cal row…) *10 Min time…
Strength:10 min EMOM 5 KBS 53/35 + 10 Push Up 5 Min AMRAP 30 Walking Lunge 15 t2b 100m Row rest 2 min 5 Min AMRAP 25 Walking Lunge 15 V-Up 100m Row rest 2 min 5 Min AMRAP 20 Walking Lunge 15 Sit Up 100m Row *18min Running Clock*