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WOD 12/01/2022

11/30/2022

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4 Sets, Each For Time
20/16 Cal Row
15 Toes-to-Bar
50 Double Unders
Rest as needed between each set

Goal: Sub 4 minutes per set

**Reminders**
Barbell at 6:30 PM
Focus: Clean and Jerk
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WOD 11/30/2022

11/29/2022

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Happy Birthday, Coach Sarah!

"Karabel"
10 Rounds For Time
3 Power Snatch 135/95#
15 Wall Ball Shots 20/14# 10/9'

Optional Accessory
3 Rounds For Quality
10 Weighted Hip Extensions
10 Russian Twists with Plate
1:00 Plank Jacks
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WOD 11/29/2022

11/28/2022

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Heavy Day!
5 sets x 3 reps
Pause Back Squat
65%- 70%- 70%- 75%- 75%
 
Accessory 
4 Rounds 
5 Strict Ring Dips
10 Curl Grip Barbell Row

**Reminders**
Barbell at 6:30 PM
Focus: Snatch
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WOD 11/28/2022

11/27/2022

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10 Rounds For Time
200 M Run
5 Power Clean and Jerks 155/105#

Goal: Sub 18 minutes

Optional Accessory
3-4 Rounds for Quality
:10-20 sec Freestanding Handstand Hold (use wall for support if needed)
10 Shoulder Taps (plank or handstand)
20-30'  Handstand walk/ Bear Crawl
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WOD 11/25/2022

11/24/2022

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Black Friday Limited Schedule
Classes at 5:30 AM, 9:00 AM, and 5:30 PM
Bring A Friend Friday!

Happy Birthday, Grandma Pat!

In Teams of Two
Partner "Fight Gone Bad"

3 Rounds For Total Reps
2 min Wallball Shots 20/14# 10/9'
2 min Sumo Deadlift High-Pull 75/55#
2 min Box Jumps 20"
2 min Push Press 75/55#
2 min Cal Row
2 min Rest

Only one athlete working at a time.  Partition reps whatever way works best.
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WOD 11/24/2022

11/23/2022

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Happy Thanksgiving!

No classes today- Gym closed.

At Home WOD
For Time
Run 5K
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WOD 11/23/2022

11/22/2022

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8 Rounds For Time

1 Rope Climb 15'
2 Cleans @ 85% 
300 M Run
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WOD 11/22/2022

11/21/2022

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Happy Birthday, Emily!

Part A
In 12 minutes, work up to today's heavy 1-rep Push Jerk

Part B
10 Min AMRAP
10 Kettlebell Russian Swing 53/35#
50' Suitcase Carry (Left) Lunge 53/35#
35 Double Unders
10 Kettlebell Russian Swing 53/35#
50' Suitcase Carry (Right) Lunge 53/35#
35 Double Unders

Goal 4+ Rounds

**Reminder**
Barbell at 6:30 PM
Focus: Snatch & Front Squat
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WOD 11/21/2022

11/20/2022

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5 Rounds for Time

10 Hang Power Snatch 115/75#
15 Burpees Over the Bar
20 Sit-ups

**GHD Sit-ups RX+**
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WOD 11/18/2022

11/17/2022

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In Teams of Two
Partner Double Diane


2 Rounds for Time of
21-15-9
Deadlifts 225/155#
Handstand Push-ups

Athletes alternate every 3 reps
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