Monthly Archives: November 2018

2069: Coffee Friday

2069: Friday 11/30 – Coffee Friday STRENGTH: DL 6X2 wod: amrap 21 5 HSPU 5 squat cleans 115/85 5 T2B 5 kb swing 53/35 5 burpees (high jump 6″ above reach) alternate: 5 db Z press 5 db front squats 5 v-ups 5 kb swing 5 HRPU burpees We will have Starbucks coffee during the… Read More »

Category: WOD

2068:

2068: Thursday Pair up in 2, 3’s or 4’s of similar ability? Each station – amrap 5 with 1-minute rest after each station. Hit all the stations one time to complete. 1. row for distance 2. 10 abmat sit-up +10 v- ups + 30 plank hold 3. ladder 1 to infinity of – db thruster… Read More »

Category: WOD

2067:

2067: Wednesday 11/28 STRENGTH: 4X6 f. squat (look to establish good position on the barbell) A. EMOM 10 odd minute – 8 hang power snatch even minute – 10 burpees B. 5 RFT 15 wall balls run 200 m Stretch finisher: yoga time

Category: WOD

2066:

2066: Tuesday 11/27 STRENGTH: EMOM minute 1, 4, 7 – 3 C&J minute 2, 5, 8 – 10 push ups + 15 squats minute 3, 6, 9 – 40 DU / 60 SU wod: amrap 18 4 HSPU 6 strict pull ups 8 KTE 10 DL 135/95 stretch finsher: 5 minutes

Category: WOD

2065:

2065: Monday 11/26 STRENGTH: EMOM 10 2 thrusters (Climbing) wod: 21 15 9 kb swings burpees goblet sqauts SDHP abmat sit ups stretch finisher: 5 good minutes

Category: WOD

2063: Hours 8 am to 11 am

2063: Friday 11/23 Choose one or both A. 5 RFT 15 pull-ups 15 wall balls 400 m run B. Bear complex – 5 rounds for load Complete unbroken sets of the following complex: 1 power clean 1 f squat 1 push press 1 back squat 1 push press

Category: WOD