top of page

Wednesday Nov 22nd 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

Since the schedule is short this week Wednesday wod will be a strength:

Strength: Bench Press 3x10 s/s with DB Dumbell Press 3x10

Tricep extensions 3x12 Increase weight from last time


12 min Amrap

40 Dubs

10 Toes 2 Bar

10 Power Snatch (115/75)

23 views0 comments

Recent Posts

See All

Monday June 17th WOD

Strength: OHS - 7 sets x 3reps @ 75 - 85% (Pause 3 sec at bottom of last rep of each set) Conditioning: 15min Amrap Cash in: 100m OH plate carry (45/25) (2nd set of twin houses drive. (House with Awn

Saturday June 15th Wod

Partner WOD: partners will alternate and complete full rounds: 10 rounds (5 rds each) 200m run 9 Push Press 95/65 lbs ) — then, 8 rounds of: (4rds each) 200m run 6 Hang clean & jerks (95/65 lbs — then


Conditioning: 4 rounds 400 Meter Run 8 Toes to Bar 14 Deadlifts (225/155)(205/135) 16 DB split squats (50/35)(45/25)

bottom of page