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

Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups

Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans

Conditioning: Partner WOD Buy-in: 5000m/4000m row (Split evenly) Then, 10 rounds of: 8 OHS (115/75)(95/65) 4 Toes to bar 2 wall walks Each partner performs a full round before switching

bottom of page