Monthly Archives: November 2018

2055:

2055: Tuesday 11/13 STRENGTH: 5 rep b squats EMOM 7 work with friends off the rack and remain in order that you started. A. amrap 5 5 hang power snatch – choose wt. you can move efficiently. 6 OTBB Rest 3 minutes B. Amrap 10 20 DU / 45 SU 20 abmat sit-ups 10 power… Read More »

Category: WOD

2054: Veterans Day

2054: Monday 11/12 – Veterans Day Class times: 5, 6, 8 AM , 12 and 5 PM WOD: Amrap 25 or 6 rounds if completed? (Wear a vest if you have one) 15 slam balls 25/15 12 db thrusters 40/30 9 push ups 6 T2B 3 strict pull-ups 400 m run Finisher: 10 minute mobility… Read More »

Category: WOD

2052:

2052: STRENGTH: b press 4X4 @75% wod: amrap 18 5 hang power snatch 8 chin ups 11 HRPU 200 m run * If you are making a pledge for burpees for Vets. Get started on Friday whenever you are ready ready! Noon class time: The SealFit crew will be starting their 24-hour challenge so the… Read More »

Category: WOD

2052:

2051: Thursday 11/8 STRENGTH: b. squat 5X2 @ 75% wod: amrap 20 4 bb clusters 95/65 (no ghost rides) 8 KTE 12 walking lunge steps run 400 m Finisher: 5 rounds 30 sec. work 30 sec. rest Power Pose

Category: WOD

2050:

2050: Wednesday 11/7 STRENGTH: DL 5X2 @ 75% A. EMOM 8 3 Hang power cleans B. 12 minute amrap (total pull-ups) 2, 4 or 8 strict pull ups run 100 m C. EMOM 4 Extended side angle pose (R-L)

Category: WOD

2049:

2049: Tuesday 11/6 STRENGTH: EMOM – superset 12 Odd miinute: 6 rep Pick one of the following – f. squat – b. squat or OHS Even minute: 5 HSPU or 6 db strict press Amrap 10: 15 abmat sit ups 10 push ups 12 squats – push up scale 5 HRPU rest 3 minutes amrap… Read More »

Category: WOD