Conditioning
4 Rounds:
7 Clean and Jerks 185/135#
14 Toes to Bar
21 Box Jumps 24/20
Rowing
10 Rounds: 1:00 on / 1:00 off
Sweat Class
Partner WOD
30 Minute AMRAP:
4 Lengths Farmer’s Carry (AHAP)
8 Wall Walks
64 Calorie Row
128 Double Unders
Conditioning
21 Power Snatches (115/80)
21 Lateral Barbell Burpees
15 Overhead Squats (115/80)
15 Lateral Barbell Burpees
9 Squat Snatches (115/80)
9 Lateral Barbell Burpees
Tomorrow kicks off our Team B-I-N-G-O challenge.
This will be fun and challenging for all levels.
Make sure your name is on the list to be placed on a team.
Partner WOD
100 Thrusters 95/65# – Alternate every 5 reps
60m Walking Lunge – together
100 Ball Slams – Alternate every 5 reps
60m Bear Crawl
OPEN GYM 9:30-11:30
Come on in and lift or WOD
#1 10 Minute AMRAP
10 Toes to Bar
15 Wall Ball
#2 3 Rounds for Time
500m Row
12 Hang Power Snatches
50 Double Unders
Happy Thanksgiving to you all!
We can’t tell you enough how grateful we are to have you all as a part of our family.
Turkey Day WOD
Teams of 3
150 Push-ups (Sit-Ups)
150 Push Press (Box Jumps)
150 Pull-ups (Squats)
150 Wall Balls (Plank Hold)
150 DB Cleans (Lunges)
One person working on the 150 reps while the other 2 do the alternate exercises. Score is total time when all 150 reps of each exercise are completed.
Strength
5×3 Deadlift (Ascending)
Skill Work
Pull-ups
Mid-Line Cashout
3 Rounds:
Minute 1 – :40s Ab mat Sit-Ups
Minute 2 – :40s Banded Good Mornings
Minute 3 – :40s Hollow Hold
Minute 4 – :40s Superman Hold
Sweat Class 5PM
For time:
1500 m Row
Rest 3 Minutes
10 minute AMRAP:
10 Box Jumps with Step Down (24/20)
20 No Push up Burpee Mountain Climbers
30 Kettlebell Swings (44/26#)
Rest 3 minutes
For time:
1500 m Row
SEAN’S 38th BIRTHDAY WOD
PARTNERS, I Go You Go, Share the Load (split up reps)
1977m Row
24- Pull Ups
38- Deadlifts (135#/95#)
240- Double Unders
38- Box Jumps (24″/20″)
24- Push Ups
38- KBS (53#/35#)
24- Burpees
38- Push Jerks (135#/95#)
24- DB Snatch (50#/35#)
38- TTB
24- Squat Cleans (135#/95#)
Sweat Class
30 Minute Partner AMRAP:
Row 100 m
ME Push ups
Row 200 m
ME Sit ups
Row 300 m
ME Double Unders
Row 400 m
ME Push ups
Row 500 m
ME Sit ups
Row 600 m
ME Double Unders….
Each Partner completes the given row duration.
(Partner A rows 100m, then Partner B rows 100m, each doing ME Push Ups, Sit ups, or Double Unders while the partner is rowing.)
Conditioning
4 Rounds:
21 Box Jumps (24″/20″)
18 Wall Ball (20/14)
15 Kettlebell Swings (53/35)
12 Burpees
Strength
2×8 Front Squat
