Sunday, November 8 - Saturday, November 14

Sunday, November 8 - NO CLASS

 

Monday, November 9

Strength: 10 Minute MOMO

Front Squat

  • 5 reps @ 60% of 1 Rep Max 

WOD: 14 Min Ladder

4/4, 8/8, 12/12...

  • Back Squat (103/155)
  • MB Sit-ups (14/20)

200M Run between each round

 

Tuesday, November 10

Strength: Deadlift

  • 5 x 3 

WOD: For Time

Buy-In:

  • 500M Row

21-15-9

  • Alternating KB Ground to Overhead (35/55)
  • Toes To Bar 

 

Wednesday, November 11 - Veterans Day

"Jeremy" 

4 Min AMRAP: 

  • 5 Hang Squat Snatch (93/135)
  • 10 B-F Burpees

*2 Min Break

"Ben"

4 Min AMRAP:

  • 10 Power Cleans (93/135)
  • 20 Pull-Ups

*2 Min Break

"Beau"

4 Min AMRAP:

  • 15 Box Jump Overs (20/24)
  • 30 Wall Balls (14/20)

 

Thursday, November 12

Strength: Push Press

  • 5 x 2 

WOD: 6 Rounds For Time

  • 100M Row (Sprint)
  • 20 MB Overhead Walking Lunges (14/20)
  • 2 Rope Climbs 

 

Friday, November 13

WOD Part 1: Not for Time

  • 2 - 50ft. Sled Push
  • 2 - Max Effort Double Unders

WOD Part 2: "Death By"

  • Burpees
  • Thrusters (63/95)

*Mobility work

 

Saturday, November 14

We will have an 8:30 a.m. and 9:30 a.m. class this week!

WOD: TABATA x 2 

  • Row (calories)
  • Push-Ups
  • KB Swings (35/55)
  • Sit-ups 
Posted on November 8, 2015 .