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WODs & News

28
Nov

Friday November 29th 2019

9AM CLASS ONLY- ALL OTHER CLASSES CANCELLED

Teams of 2- split reps up however you want. Must finish all 50 before going to the next movement. 

For time:

50 OHWPL per leg 45/25/15lbs

50 Front Squats 35/25/15lbs  

50 Hanging knee raises 

50 DB push presses 35/25l/15bs 

50 Burpees onto plates 

50 HRPU

26
Nov

Wednesday 27th 2019

Conditioning:

For time: 

1000 Meter Row
75/50/25 Calorie Bike
50 Box Jump Overs (24/20/16)
75/50/25 Calorie Bike
1000 Meter Row

25
Nov

Tuesday November 26th 2019

Strength: Build to a heavy set of 3 hang power cleans

Conditioning:

AMRAP 12: 
15 Burpees
12 Deadlifts (155/105/85)
9 Hang Power Cleans (155/105/85)
6 Push Jerks (155/105/85)

24
Nov

Monday November 25th 2019

AMRAP 20 min:
30 AbMat Sit-ups

20 Wallballs (20/14/10)

100 foot Meter Farmers Carry (50’s/35/25lbs)

CompWod-

 “Elizabeth meets Annie” 

21-15-9

Squat Cleans 135/95/65 

Ring Dips 

Rest 3 mins then…

50-40-30-20-10

Double Unders 

Sit-ups