12.2.21 WOD
Conditioning 33-27-21-18-15-12-9 Cal on machine Half burpees/up downs *after each round 50 Double unders/80s then.., Core: Barbell toll out -fwd -left -right
12.1.21 WOD
General warm-up then.., Strength Barbell inverted rows 4 sets of: 10 BB inverted rows 20 DB hammer curls 20 Banded tri ext 10 DB floor z-press then.., For time: 16-14-12-10-8-6-4-2 BB push press OTF 135/95 -After each set- 10 c2b/banded 10 pushups
11.30.21 WOD
Warmup Row/bike 3:00 1:00 Plank Hold Mini band lateral walk down and back 50 RKBS, 35/53 then… Deadlifts EMOM 10 Odd: 5 banded deadlifts @ BW or 70% of Bw Even: 40sec Farmers Heavy Hold Then.. Every 6/7min x 4 (24-28min) 500m/400m row 6 power cleans 12 T2b/situps weighted/ghds 18 lateral Burpees over bar
11.29.21 WOD
Prep: Legs/Core 3 Sets 10 Back rack pulse squats superset 10 Pause cossack squats then.., Back squats Amrap 1min x 3 Max Back squts -rest 90sec @55-65-75% After first 3 sets rest 2min then repeat 2nd time around @60-70-80% then.., 12min AMRAP 12 Wall balls 12 cals
11.28.21 WOD
35min. AMRAP: 14 Cal Bike 14 T2B/sit-ups/ghds 14 BB Bench Press 14 Cal Row 14 Wall Balls 20/14 14 DB Russian Twists 35/25 … Then 13 of all that … Then 12 of all that … Then 11 of all that … All the way to 1.
11.27.21 WOD
Partner Wod Max cal in 36min 0-9min Switch every 16 DB alt snatchs 9-18min Switch every 12 DB C&J 18-27min Switch every 8 SA DP 27-36min Switch every 6 SA man makers
11.26.21 WOD
Special Coaches WOD!! Will be posted in the whiteboard 8am 9am 10m Classes Only!!
11.25.21 WOD
100/75 cal right into.. 10 rounds 3 pwr cleans 6 pistols/airsquats 9 pull ups right into.. 50-40-30-20-10 RKbS situps
11.24.21 WOD
Thanksgiving Holiday schedule Wednesday 25th: Normal Hours Thursday 11/25 8am 9am 10a Friday 11/26 8am 9am 10a 30 jumping jacks 30 mountain climbers 10 half burpees bear crawl d&b x2 10 prone snow angels 10 prone YTW 10 down dogs 10 bird dog 10 hand release pish ups then.., Bamboo press every 2:15 x 5…
Thanksgiving Holiday schedule Wednesday 25th: Normal Hours Thursday 11/25 8am 9am 10a Friday 11/26 8am 9am 10a Strength Good Mornings 4-4-4-4-4 superset :40 heavy farmers hold then.., Barbell Cycling Every 1:15 x 6 Deadlift + HPC + PP (6DL+4HPC+2PP) 50%+ then.., For time: 800/600m 33-22-11 Deadlifts T2b 800/600m