Mon Nov 27 – Sun Dec 3, 2017

This Friday December 1st, we are having GAME NITE at COMMUNITY TAP!!!

Bring your appetite and play Cards Against Humanity (A Party Game for Horrible People) from 6:30pm to 8:30pm as there will be no 6:30pm class!

Monday November 27, 2017

Back Squat

5 @ 7

3 @ 7

1 @ 8

1 @ 9

1 @ 10

then,

10-8-6-4-2

CTB Pull ups

Thruster 115/80lbs

7min Time Cap

Tuesday

Build to a heavy Power Clean and Jerk in 15min

then,

12 min Partner AMRAP

20 TTB

200ft GHD sled push

Men – Partner + 180lbs | Women – Partner + 120lbs

50ft = 1 rep

Wednesday

Snatch Grip Dead Lift

3-3-3-3-3

then,

14 min EOMOM (every OTHER minute on the minute)

7 Front Squats 165/115lbs (from the floor)

Ring MUs in the remaining time

*The score is number of muscle ups you complete.

Thursday

Partner WOD

4 Rounds for reps:

Every 5min you and a partner will perform:

40 Single arm OH lunges 50/35lbs

30 Calories on the Rower (sub 200m run/person when rowers run out)

AMRAP Burpees to 6 inch target

*Only one person works at a time, and athletes may divide the work however they like.

**Athletes will begin the rounds at the 0:00, 5:00, 10:00, and 15:00 minute marks, but only the burpees count towards their score.

Friday

Close Grip Bench Press

3-3-3-3-3

then,

15min AMRAP

9 Hang power snatches 95/65lbs

12 Pull ups

15 Box jumps 24/20″

Saturday

For time:

80 Mtn Climbers (L + R = 2 reps)

70 DUs

60 Dead Lifts

50 Push Ups

40 Power Cleans

30 HSPUs

20 Power Snatches

10 Strict Dips

Men: 135lbs

Women: 95lbs

*25min Time Cap

Sunday

20min AMRAP

100ft Farmer’s Carry 50/35lbs in each hand

10 burpees

10 air squats

10 sit ups

200ft Farmer’s Carry

20 burpees

20 air squats

20 sit ups

300…

30…

30…

30…

*Continue adding 100ft each round and 10 reps to each movement every round. 10ft = 1 rep.