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!
Mon Nov 27 – Sun Dec 3, 2017
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.