Double Your Fun on Saturday
“ Double DT” 10 Rounds For Time- 30 minute Cap 12 Deadlifts (155/105 lb) 9 Hang Power Cleans (155/105 lb) 6 Push Jerks (155/105 lb)
Finally It's Friyay
WOD: 20 AMRAP 400m Run (Big Lap) 10 Front Squats (from Ground) Rx- 185/125 F-155/95 20 Sit up
The Day Before Thanksgiving
WOD: 3 RFT 1000 M Row 42 KB Swings Rx- 55/35 F- 44/25 24 Pull Ups
Thursday AMRAP
WOD: 20 AMRAP 2 Rope Climbs 20 Pistols 1 small lap
Lift Up Wednesday
WOD: Behind the neck Jerk 7 x 1 OH Squat 7 x 1
Tuesday Diane
WOD: “Diane” 21-15-9 Deadlift + Hand Stand Push Up RX 225/155 F- 195/125
Monyay!
A1. Back squat x 5 @ 70%-80% of 1 RM A2. Box Jump x 8 24/20- If you are uncomfortable with box jumps stack plates and use those 5 Rnds...
Celebrating our Veterans with a WOD
“Chris Kyle” 3 Rounds for Time 40 Kettlebell Swings (53/35 lb) 40 Broad Jumps 40 Thrusters (65/45 lb) 40 Elevated Push-ups (feet on 24/18...
Friday Linchpin Test
A1. Box Jump x 5 30”/24” A2. Ball Slams x 9 20/14 5 Rounds w/ 2:00 Rest WOD: “Linchpin Test 10” 5 Rounds for Time 15 Wall Balls (20/14...
Thursday Partner Day
A1. Sumo stance Good Morning 6 x 6 Going up in weight each set WOD: W/ a Partner 8000 M Row - Switch whenever you’d like
