1132:

1132:
WU: Floor work and barbell set up.
WOD/STRENGTH: Linda 10 – 1 reps
Work together, share barbells of similar strength and ability.

DL@ BW 1/2
Bench Press @ BW
Power Clean @ 2/3 BW

GA: Keep it light learn right!

1131:

1131:
WU: 5 db dl, 3 db push ups, 20 db mt. climbers 10 monkey squats X4

STRENGTH: b. squat 4X3@85 %

WOD: AMRAP 21
5 push ups
5 pull ups
10 box jumps
10 sit ups or v-ups
10 DU
5 db thrusters 40/30
Run 100m

GA: Move at consistent steady not sprint pace.

1130:

Saturday Wrap up.

Open Gym or –

b. squat 4X3@80%

WOD: 3 Rounds:
500m Row
12 Hang Power Cleans, 135/95
50 Double Unders

BW WOD:

Run 1 mi
5 rounds 6 C2B pull ups, 12 push ups, 25 squats
Run Zapo

1129: Black Friday 6am, 8am, 12 pm class times

1129: Black Friday partner fun day
Together trade reps of the following: 4RFT
60 wall balls – over the pull up rig
2 rope climbs
40 box jump burpees
2 rope climbs
30 push press 95/65 (do not let barbell touch the floor till rep total is met)
2 rope climbs
30 hang squat cleans 95/65

GA: Half the reps.

1128:

1128:
WU: keep the doors shut. 6 burpees, high knees in place 30 sec. 10 V-ups X3

WOD: Just do the work with Full ROM!
800 m run
100 mt climbers
100 db step ups 24/18 20/15
100 push ups
50 db thrusters 20/15
800 m run

Happy Thanksgiving Everyone! See you Friday for 6am, 8am or 12pm.

GA: 800m runs, 1/2 the reps.

1127:

1127:
WU: work in some mobility to a hang power snatch to finding your OHS!
WOD: 7 rounds
5 CTB pull ups
7 kb swings 70/53
9 box jumps
11 OHS – The right load to go unbroken. (GA: practice, from pvc to an unloaded barbell) Garret = f. squats
STRENGTH: b. sqaut 3X6@80%