0518: Happy Thanksgiving

0517: Let’s flip some cards at 7am. The warm up will be brief. We will expend some calories while we shoot for M4000 by afternoon. Who is up to the Challenge? Gayle is in. Show up to the box for details. Happy Thanksgiving to all of you that follow.

0517:

WU: 5 minutes

STRENGTH: 2+ DHPU EMOM for 5 min

WOD: 7 RFT

  • 9 TTB
  • 12 THRUSTERS 75/53
  • RUN 200 M W/20 OR 14 LB MED BALL

Weekend Holiday hours: all class times Wednesday but No 6pm

  • Thursday 7am only
  • Friday 9:30 am only
  • Saturday 9:00 am only

0516:

WU: 5 min

STRENGTH: DL 10@65 8@70 6@75

WOD:LADDER 1-10 EMOM 10 MIN

  • POWER CLEAN 25 LB below BW

Reminder: Thanksgiving week hours of operation:  7am Thursday, 9:30 am Friday and 9am Saturday

0515:

WU: 5 min

STRENGTH: 5X3 CLEAN PULLS

WOD: 10 Rounds

  • 50% DHPU
  • 10 db h. clean to (Arnold Press)
  • 10 box jumps
  • 100 m run

0512:

WU: Go thru description of movement’s 5reps each station.

STRENGTH: Friday

WOD: Wheel of fun EMOM – 20 min (not scored)

  1. Wheel or V-ups
  2. Ball slam
  3. Jumping squats
  4. Kb snatch or swing
  5. Lateral plate hops – 6”/12”
  6. Mt climbers
  7. BB back squats
  8. 2 push up burpees
  9. kb thruster
  10. row for calories

Thank you to almost the entire membership for coming out for snatch day. We leaned, laughed and executed our way to many (PR’s). Well-done 2120 Athletes.