Tuesday 11/26
Strength - Every 2:00
5-5-5-3-3-3-1-1-1 Deadlifts
Build based off feel
WOD - 3RFT
500m Row
12 DL (225/155)
21 Box Jumps (24/20)
Monday 11/25
Body Armor - OTM x 16 mins
Min 1- 12 DB Pull Overs
Min 2- 20 Hollow Tucks
Min 3- 10 Bent Over DB Rows ea.
Min 4- 10 Ring Dips
WOD - 10 min AMRAP
1-2-3… Alt. Devils Clean (50/35)
30 DU
Friday 11/22
Thanksgiving Day - 8:00am class only
Strength Day
Part 1 - Every 2:00
10 x 3 Back Squats
@ 75-80% of 1RM
Part 2 - Every 90s x 8 Sets
Sets 1 - 4 = 1 Snatch + 1 Hang Snatch
Sets 5-8 = 1 Snatch
Thursday 11/21
All photos from Turkey Tourney have been posted to our Facebook page !
Reminder that next week on Thanksgiving we will have one class only at 8:00am
Strength - Alt OTM x 10mins
Even : 3 Deadlifts (70-75%)
Odd : 10 DB Bench
WOD - OTM x 5 RDS
Min 1 = 16 DB S2OH (50/35)
Min 2 = 2 Rope Climbs
Min 3 = 15/12 Cal Row
Min 4 = 20 Plate Sit ups (25/15)
Min 5 = Rest
Wednesday 11/20
Photos from the strength ladder are posted to our Facebook page ! Feel free to tag and share. More to come today !
Strength - Every 90s x 8 Sets
3-3-3-3-1-1-1-1 Power Cleans
Build based off feel
WOD - 4RFT
24 Walballs (20/14)
18 Box Jumps (24/20)
12 Power Cleans (115/85)