Thanksgiving Day 11/28
Happy thanksgiving ! Today we will only have an 8:00am class
Get ready for a partner WOD !!!
(Rope climbs included)
Wednesday 11/27
Today - Wednesday - NO 6:30pm class
Tomorrow - Thanksgiving Day - 8:00am class only
Friday - Normal schedule
Strength - Every 90s x 6 Sets
3-3-3-1-1-1 Push Jerks
Begin ~ 60-65% and build
WOD - 18 min AMRAP
18 T2B
15/12 Cal Row
9 Push Press (115/85)
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