Closed Thanksgiving.
Friday: 8 and 9 am only.
Christmas Party Dec. 15th. $20.00 pp
12 min Alt EMOM:
Even Minutes: 3 Back Squats
Odd Minutes: 1 Front Squat
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)
18 min AMRAP
10 Ring Dips
20 DB Snatch 50/35
30 Walking Lunges (no weight)
40 Bar Hops over DB
Strength: Bench Press 6X3 24 min EMOM Min 1- 10-15 Push Ups Min 2- 15 KBS 53-35 Min 3- 20 Good Mornings Min 4- 30 Med Ball twists
Strength: 3 position clean Power, hang, floor: work up to a heavy complex AMRAP 20: 2 Rope Climbs 12 Kettlebell Swings (70/53#) 22 Walking Lunges 70/53
W.O.D. – By popular demand…… “THE FILTHY FIFTY” 50-BOX JUMPS 24″ 50-JUMPING PULL-UPS 50-KETTLE BELL SWINGS 35/25 50-WALKING LUNGES 50-K2E 50-PUSH PRESS 45/30 50-GOOD MORNINGS 50-WALL BALLS 20/14 50-BURPEES 50-DOUBLE UNDERS
Strength/Skill – 12 min.E.M.O.M. – Even Min. T.2.B. – 5-10-15 Beg, Int. Adv. Odd Min. – Beg./Int. 10 Goblet Squat 53/35 Adv. 12 Alternating Pistols 3 R.F.T. 20 S.2.O 115/75 25 Pull-ups 30 K.B. Swings 70/53
No Yoga this week. Strength/Skill – 5×2 Mid Thigh Snatch 100 Wall Balls……but, before you Wall Ball On the even minute 5 – Burpees On The odd minute 5 – S.D.H.P.’s 75/45
PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!! Strength/Skill – 3 Position Snatch Grip High Pulls 5 Sets 80% of 1 RM 12 min AMRAP 5 ground to overhead (135#/95#) 10 floor wipers (135#/95#) 15 lateral bar jumps