Monthly Archives: November 2018

WOD for 11.26.18

Strength:
Snatch
6x 1 Hang Power Snatch + 1 Hang Squat Snatch + 1 OH Squat



Metcon:

1 to 10
Hang Clean and Jerk (95/65)
Box Jumps (24"/20")

NO WOD TODAY

Strength:
Hey everybody,
Wednesday, 11/21 and Friday, 11/23 the gym will be open from 9:00am to 6:00pm. There are no classes on either day, but Wayne and I are hosting Open Gym from 10:00am to 12:00pm, both Wednesday and Friday. There is no formal WOD, but if you have something in mind that you want to do or a skill that you want to work on, feel free to join us during that time. No need to get a number at the front desk. Just come on back and get after it with us!

We look forward to seeing you!

Metcon:

WOD for 11.20.18

Strength:

Lift:
Back Squats
5x8 @ 70% 1RM



Metcon:

3-6-9-12-15-18
Thrusters (95/65)
Burpee Box Jumps (24"/20")

WOD for 11.19.18

Strength:
Clean and Jerk
1)5x 1 Power Clean + 1 Split Jerk
2)3x 1 Power Clean + 1 Squat Clean + 1 Split Jerk



Metcon:

15min AMRAP
10 Power Snatch (95/65)
15 Bar Over Burpees
20 Sit-ups

WOD for 11.17.18

Strength:


Metcon:
5 Rounds
1000m Row
15 Box Jumps
15 Push-ups
15 Plate Sit-ups (25/15)
15 Dead Lifts (225/155)