TEAM WOD SATURDAY 11-16-2019
TEAM WOD: Coach’s PICK! See you all at 9am š
TEAM WOD: Coach’s PICK! See you all at 9am š
STR: Front Squats WOD: Every 1:30 for 15: 1 Hang Power Clean + 30 DUs Start at 60% and work up to a heavy for the day.
STR: Snatch WOD: 3 RFT: 15 Cal Row / AB 10 Power Snatch @ 50%
STR: Deadlifts WOD: 15 RFT: 1 DL 1 HPC 1 FS 1 Jerk
STR: Overhead Squats WOD: For Time: 100 DUs Then, 3 Rounds: 12 Power Cleans @ 60-70% 6 BFB Then, 100 DUs
9am Class ONLY! We are closed for the rest of the day. WOD: āArmisticeā WOD 1 AMRAP 11: 100m Run 11 Sit-ups * 11 Air Squats * *Add 11 reps to the Sit-ups and Air Squats after each round. (22,33,44,55,66 etc) 1:00 Rest WOD 2 AMRAP 11: 100m Row 11 Push-ups * 11 Box Jumps […]
OPEN WOD 20.5: For Time: 40 Ring Muscle Ups 80 Cal Row 120 Wall Balls Time Cap: 20 min
STR: Deadlift WOD: AMRAP 15: 20 Cal Row 50ā Single Arm DB OH Walking Lunges (50/35) *switch arm halfway.
STR: Cluster (Squat Clean Thruster) Dougās BDAY WOD: 11 RFT: 100m Run 1 Cluster @ 80% of 2RM from STR 6 Alt Lateral Jumps Over Barbell Then, 19 Sit-ups 69 sec Plank Hold
STR: Back Squats WOD: For Time: 21-15-9 Push Jerk @ 45-55% of 1RM Pull-ups