Programming for Nov. 20-25th

Workout of the Day: 11.20.17

Strength: 3 x 3 x 3 x [email protected]% Push Press

Accessory:  8 x 1: 15 sec OH [email protected] 70% of Jerk Max

METCON: 4 rounds for time:

  • 10 OH squats 135/95#
  • 10 GHD SU
  • Rx+ 155/115#

Workout of the Day: 11.22.17

METCON: 3 Rounds For Time:

  • 10 thrusters 95/65#
  • 10 bar over burpees

REST 5 Minutes

METCON: 3 Rounds For Time:

  • 50 Foot walking lunge with 50/35# DB
  • 50 Foot Handstand Walk

Rest 5 Minutes

METCON: 3 Rounds For Time:

  • 100 Meter Farmer Cary 50/35# DB
  • 200 Meter Sprint

Workout of the Day: 11.23.17

CLOSED FOR THANKSGIVING!!!!!

HAVE A GREAT HOLIDAY!!!!!

Workout of the Day: 11.24.17

Open Gym from 10-1pm!

Optional Workout: 100 Burpee Pull Ups for time:

Workout of the Day: 11.25.17

Partner WOD: For Time:

  • Row 1000 M
  • 50 Box Jump over 30/24
  • Row 1000 M
  • 50 Push Ups
  • Row 1000 M
  • 50 Wall Ball
  • Row 1000M
  • 50 KB SDHP 70/53#
  • Row 1000M
  • Work must be divided evenly