Open Gym 5:30am-9:00am & 3:30pm-6:30pm RowingWOD – Test Week A. 3 minutes for max distance @ 24 strokes/minute – Hold 24 s/m for the entire 3 minutes Rest 3 minutes B. 250m Row Sprint for time – All out effort Rest 5 minutes C. 20 minute Row for max distance Log your results to SugarWOD
Conditioning Advanced/Rx’d 2 rounds – each for time: 10 Bar Muscle-ups 20 Front Rack Lunges (135#/93#) 30 Toes-2-Bar 40 Calorie Row -Rest 5 minutes between rounds- Intermediate/Scaled 2 rounds – each for time: 40 Calorie Row 30 V-Ups/Knee-ups 20 Front Rack Lunges (95#/63#) 10 (C2B) Pull-ups -Rest 5 minutes between rounds- Accessory 3 sets – …
Strength Back Squat EMOM x 4: 3 Back Squats @ 75% 1RM -Rest 1 minute- EMOM x 4: 2 Back Squats @ 85% -Rest 1 minute- EMOM x 4: 1 Back Squat @ 90% Conditioning 10 minute AMRAP: 30 Double Unders 20 Kb Swings (53#/35#) 10 Handstand Push-ups
Olympic 8 x 1 Clean & Jerk – Every :90 Start moderately light and build to a heavy single Conditioning Reps 10-9-8-7-6-5-4-3-2-1 for time: Power Cleans (135#/93#) Thrusters (135#/93#) Lateral Bar Hopping Burpees
Partner WOD 30 minute AMRAP – In teams of two with only one person working at a time: 30 Plate Ground to Overhead (35#/25#) 30 Pull-ups 30 Alternating Lunges w/ Plate Overhead (35#/25#) 30 Toes-2-Bar 30 Over-the-Plate Burpees
Don’t be a TURKEY! Come get your sweat on before getting STUFFED! Reminder that classes are at 7:00am and 8:00am Thanksgiving Day. Open gym from 6:00am to 10:00am on Friday 11/25! Team WOD In teams of 4, complete the following: A. 2 rounds of: 800m Run Max Rep Wall Balls (30#/20#) B. 2 rounds of: …
Strength 4 sets: Single Leg Romanian Deadlift x 10/10 Single Arm DB Strict Press x 10/10 Strict Pull-ups x 6-8 Conditioning “Diane” Reps of 21-15-9 for time: Deadlift (225#/153#) Handstand Push-ups Cash-Out/Skill Reps of 21-18-15-12-9 for time: Box Jumps *Complete each set “unbroken” (bounding) while only allowing yourself to rest between sets.
Strength Back Squat 6 sets: Set 1 – 6 Reps @ 70% 1RM Set 2 – 1 Rep @ 90% Set 3 – 6 Reps @ 70% Set 4 – 1 Rep @ 92.5% Set 5 – 6 Reps @ 70% Set 6 – 1 Rep @ 95% Complete a set every 3 minutes. Use …
Olympic 6 x 3 Cleans + 1 Jerk Complete one set of the complex every 2 minutes. Build to something that is heavy. Conditioning 10 x 1 minute: 10 Wall Balls (30#/20#) Max Rep Power Cleans (155#/103#) Rest :30 between each round. Score = total power cleans completed.
Partner WOD With a Partner, complete the following for time: 50 Thrusters (135#/83#) 50 Calorie Row 50 Kb Swings (80#/53#) 50 Calorie Row 50 Burpees 50 Calorie Row 50 Kb Swings (80#/53#) 50 Calorie Row 50 Thrusters (135#/83#)
