top of page
Search

Monday Nov 14th WOD

CLASS SCHEDULE:

FRIDAY NOV 11TH - TUESDAY NOV 15TH


FRIDAY 11/11: 5 & 6AM OPEN GYM, NO 9:30AM


SATURDAY 11/12: 8AM & 9:15AM OPEN GYM, NO 10:30AM


MONDAY 11/14: 5 & 6AM OPEN GYM, NO 9:30AM, 4:30PM OPEN GYM, NO 6PM


TUESDAY NOV 15TH: 5 & 6AM OPEN GYM



Happy Birthday Melissa Otis!! "Halfway to 90 WOD"

30 min AMRAP Partner WOD:

Cash in: 1100 m ROW (split 550 each) and 45 dubs or 90 singles each Then: You go, I go style. Partner A will perform 1 wall walk, then partner B. Partner A will perform 1 Muscle up, then partner B. Partner A will complet 14 Sit ups, then partner B, etc etc. Follow sequence for remainder of amrap 1 Wall Walk 1 Muscle up or Pull up/ring row 14 Weighted Sit ups 7 Back Squats 7 HSPU or Kneel and Press 4 OHS(95/65 5 Power Snatches (95/65)



56 views0 comments

Recent Posts

See All

Friday May 24th

Happy belated Birthday Misty Wod!!! 400m Run cash in -then- 4 min Amrap 5 Hspu /Kneel and Press or Push Press 23 dubs Rest I min 4 min Amrap 5 T2B / knee To chest 23 dubs Rest 1 min 4 min Amrap 5 Heav

Thursday May 23rd Wod

Haaaappy Birthday Misty!!!! We will celebrate on Friday!!!!!! Strength: Bench Press 5x 3 reps. Increase weight each set Super Set: bicep curls: 3x 12 tricep ext. 3x12 Conditioning:10 rounds for time o

Comments


bottom of page