Wednesday

11/29/17

Warm up: 500m row followed by pvc mobility, then 3x
5 med ball cleans
5 pull ups/ ring rows
5 push ups
10 ab mat sit ups

Skill: review clean and jerk

Wod: 25RFT
1 clean and jerk 135/95
2 hand stand push ups/4 hand release push ups
4 wall balls 20/14

Rx+ 155/105

11/27/17 warm up:group/mobility then 2x 200m run/row 5 ring rows 10 push ups 15 air squats :30 hand stand hold   skill: Emom 12 1) 5 hand stand push ups 2) 3/2 wall walks 3) 20 du’s / practice   Wod: amrap 18 10 push press 95/65 15 air squats 10 kb swings 53/35 15…

Saturday

11/25/17   Warm up: Dynamic   Skill: game   Wod: Luck of the Draw partner wod w/deck of cards   Diamonds-Goblet squats 53/35 Hearts- T2B Spades- Single arm db snatch 50/35 Clubs- Burpees   Ace’s=200m partner run w/sandbag 1st Joker: 1000m partner row switch every 250m 2nd Joker: partner sit ups toss w/med ball 50…

Thanksgiving With The Girls!

Wednesday 11/22/2017 Warm up will be group stretches/pvc/dynamic body-weight warm up WOD: “Thanksgiving With The Girls” For Time: Angie’s House 20 Pull-ups 20 Push-ups 20 Sit Ups 20 Air Squats Helen’s House 400 m Run 21 Kettlebell Swings 53/35 12 Pull-ups Fran’s House 15 Thrusters 95/65 Nancy’s House 400 m Run 15 Overhead Squats 95/65…

Birthday wod

11/15/17 Happy birthday Walker! Warm up:group 2x 11 Air squats 15 jumping jacks 20 doubles 17 sit ups Partner row 1994m switch every 250m. Wod: for time 400m run 23 kb swings 53/35 23 HR push ups 23 box jumps 24/20″ 23 OH sqauts 75/55 400m run 23 OH squats 23 box jumps 23 HR…