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Friday Nov 18th WOD



  • Thanksgiving SCHEDULE:

  • 11/24 THANKSGIVING DAY: 5am, 6am and 9am 

  • 11/25 BLACK FRIDAY: 9:30am, 4:30pm and 5:30pm

  • 11/26 SATURDAY: 8am open Gym, 9am


Strength: Back Squat 4x10 @50-60%

2.) 4x10 alternating lunges (10 on each leg so 20 total) (45/25)

2a.) DB Glute Bridges 4x15 (70/40)

Conditioning

3rds 

400m Run

21 KBS

12 Goblet Squats 


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Conditioning: 30min Amrap 30 Push Presses (125/85)(115/75)) 30 Pull-Ups 30 Sumo Deadlift High Pulls (125/85)(115/75) 30 Sit-Ups(45/25) 30 Toes-to-Bars 30 Push-Ups 30 Slam Balls 30 Back Squats 125/85)(

Planks! Strength: Deadlift 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Conditioning: 15min AMRAP 6 Box Jump Overs (24/20) 5 Power Cleans (115/75)(95/65) 6 Hang Squat Cleans 5 Thrusters

PLANKS! Strength: Shoulder Press 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Condiitoning: EMOM for 5 Rounds Min 1: 15 Dumbbell Floor Press Min 2: 12 Push Press (125/75)(95/65) Min 3: 40 Double Unders Min 4: RE

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