top of page
Search

Monday Nov 20th WOD


Thanksgiving week Holiday Hours: 

11/22 Wednesday: No 8pm Conditioning class

11/23 Thanksgiving Day: 8:30 & 9:30am ONLY

11/24 Black Friday: 9:30am ONLY

11/25 Saturday: 8am Open Gym, 9am class

Strength: 15-20min Find 1rm Shoulder Press

(5-5-3-3-1-1...)

Conditioning:

12 min Amrap

8 Push Jerk (155/105) (135/95)

10 Push Ups

12 Box Jump overs (30/24)(24/20)


18 views0 comments

Recent Posts

See All

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

bottom of page