WODs for the week 11-23-15 to 11-28-15
Happy Thanksgiving on Thursday! If you signed up for any classes on Thursday you will get a cancellation notice. We will be closed all day. If you sign up early for any classes on Wednesday or Friday I will be there. If you sign up at the last minute, I might notice and show up, but I will be grumpy! So the take away point is, sign up early!
MONDAY 11-23-15 Strength WOD: Deadlift 5-5-3-3-3-1-1-1 then: "Everday Warrior" WOD #4 AMRAP in 7 minutes: 2 Ground to Overhead Rx(115,75) M,S,T(85,55) 4 Alternating Pistols Rx M,S,T Wall Balls M,S(20,14) T(14,10) 4 G-2-O 8 Pistols/Wall Balls 8 G-2-O 16 Pistols/Wall Balls 16 G-2-O 32... score is total reps TUESDAY 11-24-15 5 Rounds for time: 5 Tire Flips and Jump in/out 10 Push-ups with feet on tire 15 Ring Rows with feet on tire WEDNESDAY 11-25-15 Back Squat 1-10-1-20-1-30 1 should be 1 Rep Max 10 should be 75% of 1RM 20 should be 60% of 1RM 30 should be 50% of 1RM THURSDAY 11-26-15 CLOSED for THANKSGIVING FRIDAY 11-27-15 "Filthy Fifty"* For time: 50 Box Jumps (24,20) 50 Jumping Pull-ups 50 KB Swings (35,26) 50 Walking Lunges 50 Knees to Elbows 50 Push Press (45,35) Back Extensions (GHD or Good Mornings) Wall Balls (20,14) Burpees Double Unders * you may do "Terrible 25" if you have been here less than a year, or are pregnant SATURDAY 11-28-15 Open Gym from 8-10 sign up if you plan to come