Sunday, November 29 - Saturday, December 5

We had a great turnout volunteering at Feed My Starving Children last week. Thanks to all who came!

We had a great turnout volunteering at Feed My Starving Children last week. Thanks to all who came!

Sunday, November 29 - No Class

 

Monday, November 30

Strength: Push Press

  • Establish a 1 Rep Max (compare to 8/5/15)

WOD: For Time

  • 1,000M Row
  • 50 PVC Sit-Ups
  • 100 Double Unders

 

Tuesday, December 1

Mobility Work & Snatch Prep

Strength: Snatch 

  • 5x2

WOD: For Time

"Isabel" (Compare to 7/28/14)

  •      30 Snatch (93/135)

*8 minute time cap

 

Wednesday, December 2

Strength: Strict Pull-Up

  • 2x10

WOD: 21 Minute EMOM

Minute 1:

  • 15 Goblet Squats

Minute 2:

  • 15 Push Press (63/95)

Minute 3:

  • 15 Box Jumps (20"/24")

 

Thursday, December 3

Strength: Deadlift

  • 5x2

WOD: 5 Rounds for Time

  • 9 Deadlift (163/225)
  • 9 Handstand Push-Ups 

 

Friday, December 4

Strength: 10 Minute MOMO

Front Squat

  • 4 reps @ 70% of 1 Rep Max 

WOD: 15 Minute AMRAP

  • 10 Barbell Overhead Lunges (63/95)
  • 5 Bar-Facing Burpee
  • 25 ft. sled push

 

Saturday, December 5

WOD: TABATA 

  • Pull-Up
  • Air Squat
  • Push-Up
  • Shuttle Run
  • Sit-Up
  • Double Unders
Posted on November 29, 2015 .