Thanksgiving Schedule:
Wednesday- regular schedule
Thursday- 0900
Friday-0900, 1200, 1630
90 Minutes of Rowing Instruction is coming your way on Sunday, Dec 6 with John. There are only 9 spots available for this session so sign up in Wodify soon! $20 for non members, included in monthly memberships.
It’s NEWVEMBER! Refer a friend and get $50 off your next month’s membership when they sign up for a membership. No limit on referrals!
Monday 11/23/15
For time:
15-foot L-sit rope climb, 4 ascents
15-foot legless rope climb, 8 ascents
15-foot rope climb, 12 ascents
Tuesday 11/24/15
Hang Squat Snatch,18 minutes to a triple
Hang Power Clean, 18 minutes to a triple
Wednesday 11/25/15
For Time:
1k row
1 mile run
25 Front Squats BW/75% BW, FTG
*Each time you break, 5 bar facing burpees
Thursday 11/26/15
Filthy Fifty
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1.5/1-pood
Walking Lunge, 50 steps
50 Knees- to- elbows
50 Push press, 45/35 pounds
50 Hip extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double- unders
Friday 11/27/15
7 rounds for time of:
95/65-lb. power cleans, 7 reps
95/65-lb. thrusters, 7 reps
7 bar-facing burpees
Saturday 11/28/15
Split Jerk, 22 minutes to a triple
Then,
As many reps as possible in :90 at 50% of heaviest triple:
Shoulder Press = 5 points
Push Press = 3 points
Push Jerk = 1 point
Score = total points (reps)
*Compare to 11/6/15
Sunday 11/29/15
6 rounds of:
1 minute of rowing (calories)
1 minute of burpees
1 minute of double-unders
1 minute rest