WOD: 11/30/19
“Drumstick”
20 minute AMRAP in Teams of 2:
75 Deadlifts, 135/95-lbs.
75 Pull-ups
50 Power Cleans, 135/95-lbs.
50 Push-ups
25 Shoulder to Overhead, 135/95-lbs.
25 Muscle-ups
WOD: 11/29/19
“Leftovers”
For 30 minutes in Teams of 3:
1: Row for Max Calories
2: Complete as many rounds and reps as possible of:
1 Rope Climb
5 KB Thrusters, each arm
10 Goblet Step-ups
*53/35-lbs.
*One teammate Rows, one teammate works, one teammate rests.
*You may only switch places on AMRAP after a full round has been completed, you may switch on rower as desired.
NO Classes Today!
Enjoy some Turkey with the Family!
MONDAY - WEDNESDAY: NORMAL
THURSDAY: NO CLASSES
FRIDAY: CLASS AT 10AM ONLY
WEEKEND: NORMAL
MONDAY - WEDNESDAY: NORMAL
THURSDAY: NO CLASSES
FRIDAY: CLASS AT 10AM ONLY
WEEKEND: NORMAL
WOD: 11/27/19
Deadlift 8-8-6-6-4-4 reps
“Giblets”
3 rounds for time of:
Run 400m
12 Deadlifts, 275/185-lbs.
12 Handstand Push-ups
MONDAY - WEDNESDAY: NORMAL
THURSDAY: NO CLASSES
FRIDAY: CLASS AT 10AM ONLY
WEEKEND: NORMAL
WOD: 11/26/19
“Gobbler”
21 minute AMRAP of:
15 Burpees
18 Box Jumps, 24”/20”
21 Sit-ups
Monday - Wednesday: Normal
Thursday: NO CLASSES
Friday: Class at 10am Only
Weekend: Normal
WOD: 11/25/19
Strict Press 8-8-6-6-4-4 reps
“Wishbone”
EMOTM x 12 minutes:
1: Max Alternating DB Thrusters, 35/25-lbs.
2: Max Bar Muscle-ups
WOD: 11/24/19
“D. Boon”
20 minute AMRAP of:
10 Push-ups
10 Dumbbell Deadlifts, 50/35-lbs.
200-m Run or Row
*Add one rep to each movement each round.
WOD: 11/23/19
René
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees
WOD: 11/22/19
Front Squat 1RM
For time:
Row 2,000m
WOD: 11/21/19
“Zenon De Fleur”
5 rounds for total time of:
5 Devil’s Press, 50/35-lbs.
15 Toes to Bar
3 Wall-walks
300m Run
*Rest 2:00, 1:45, 1:30, 1:15 between rounds