Wednesday, 11/26/14
Closed for Thanksgiving. 9AM class Friday. No PM classes.
Strength/Skill:
12 min EMOM
7 weighted Pull ups
7 weighted Dips
3RDS
10 Power Cleans 135/95
15 Burpees
20 T2B
25 D/U’s
Closed for Thanksgiving. 9AM class Friday. No PM classes.
Strength/Skill:
12 min EMOM
7 weighted Pull ups
7 weighted Dips
3RDS
10 Power Cleans 135/95
15 Burpees
20 T2B
25 D/U’s
Strict Press: 3 @ 70 3 @ 80 3 @ 90% of 1RM AMRAP in 20 minutes: 5 Muscle Ups 50 Double Unders 100′ Sled Push 90/50
50 Power cleans (135/95) 50 Wallballs 50 KB Swing (1.5/1)
Lets get Dirty!! Filthy 50: 50 Box jump(24/20) 50 Jumping pull-ups 50 Kettlebell swings (55/35) 50 Walking Lunge 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, (20/14) 50 Burpees 50 Double unders
2 RDs 200m Run 10 Ring Row 10 Slam Ball 3×12 DB Bench 3×12 Dip 3×12 Bicep Curl 3×10 RDL (each leg) 3RFT 50 Wall Ball 20/14 40 Cal Row 30 Burpee Box Jump Over 20″/18″ *20 min cap*
E3MOM for 12 min 8 Back Squats all sets between 50-60% of 1 RM 7 RFT 16 Med Ball Clean 20/14 12 HSPU (16 Scaled) 8 C2B Pull Up (10 Pull Up) *25 min Cap*
If you signed up for the open, all open WODS will be scored on Saturday’s between 10-11 A.M. If something comes up and A Saturday is no good, we will reschedule you for a time during the week. Please try to be available on Saturday’s. Strength/Skill – Weighted Push-up, 3 x 10 Three rounds for…