November 23, 2019 Partner WOD In teams of 2: 12 Rounds for time: 10 Single Arm Dumbbell Thrusters – Right (50/35) 8 Burpee Box Jump Overs (24″/20″) 10 Single Arm Dumbbell Thrusters – Left 6 x 10m Shuttle Sprint *Switch after fully completed rounds (6 each). THANKSGIVING WEEK SCHEDULE Wed. 11/27 9:00am, 3:30p, 4:30p, 5:30p*...Read More
November 22, 2019 Strength: Snatch Every 2:00 x 5 sets: 3 Snatch Deadlifts 2 Power Snatches 1 Squat Snatch *Build in weight over the 5 sets. Complex does not need to completed unbroken. Metcon: 15 minute AMRAP 50 Double Unders 25 Wall Balls (20/14) 20 Alternating Dumbbell Snatches (50/35) 15 Calorie Ski 10 Toes-to-Bar 5...Read More
November 21, 2019 Conditioning: 50-40-30-20-10 of: Assault Bike Calories 1:1 Work/Rest Gymnastic Skill Work Not for time, but Quality: 10-8-6-4-2 of: Handstand Push ups 5-4-3-2-1 of: Ring Muscle ups *Scaling options will be given for these movements for those that do not have them yet.Read More
November 20, 2019 Strength: Front Squat 3 Reps @ 75% 1 Rep @ 85% 3 Reps @ 75% 1 Rep @ 90% 3 Reps @ 75% 1 Rep @ 95% *Complete a new set every 2:00 Metcon: (For time) 60 Hang Squat Cleans (135/95) *Starting with and every 2:00 complete 1 Rope Climb. OR 75...Read More
November 18, 2019 Strength: Snatch Balance Every 1:30 x 5 sets: 2 Snatch Balances *Progressive loading if possible. Metcon: With a 10:00 Time Cap: 21-15-9 reps of: Squat Snatch (95/65) Chest-to-Bar Pull ups *After completion or cap, until the 13:00 minute mark: Build to a Heavy Single Snatch (Power or Squat) *There is a 10:00...Read More
