FRIDAY NOVEMBER 29, 2019
9AM CLASS ONLY
STRENGTH / FOUNDATION
12X1:00:
1) CARDIO MACHINE
2) 6 INCHWORM (NO PUSHUP)
3) 12 SCORPIONS
4) HANDSTAND HOLD
WOD
10 ROUNDS, 16:00 CAP:
8 BURPEES
8 POWER CLEANS 115/85
COOL DOWN
9AM CLASS ONLY
STRENGTH / FOUNDATION
12X1:00:
1) CARDIO MACHINE
2) 6 INCHWORM (NO PUSHUP)
3) 12 SCORPIONS
4) HANDSTAND HOLD
WOD
10 ROUNDS, 16:00 CAP:
8 BURPEES
8 POWER CLEANS 115/85
COOL DOWN
8AM ONLY WORKOUT WITH KATE
WOD
AMRAP 28:00:
1000M ROW OR 1.5 MILE BIKE
50 SITUPS
30 PUSHUPS
10 DEADLIFTS 185/135, 225/155, 275/185
COOL DOWN
STRENGTH / FOUNDATION
5X2:00:
4 FRONT SQUAT (ASCEND)
WOD
TEAMS OF 2, ALT. ROUNDS
AMRAP 15:00:
12 RUSSIAN SWINGS 53/35 (RX+ 70/53)
8 GOBLET SQUATS
4 C2B PULLUPS (RX+ BAR MUPS)
COOL DOWN
STRENGTH / FOUNDATION
20X:30:
1 POWER SNATCH (ACROSS)
WOD
5 ROUNDS, 16:00 CAP:
20/16 CAL ROW
10 HANG POWER CLEAN 135/95 (RX+ 155/105)
10 PUSH JERKS
COOL DOWN
STRENGTH / FOUNDATION
10X1:00:
ODD) 3 SEATED PRESS (ASCEND)
EVEN) 6 RING ROWS
WOD
AMRAP 14:00:
40 DOUBLE UNDERS / MOD: 60 SINGLE UNDERS
20 DB SNATCHES 50/35
10 TOES TO BAR
COOL DOWN
STRENGTH / FOUNDATION
10X1:00:
MUSCLE UP
MOD: 5 STRICT PULLUP (ACROSS)
WOD
40-30-20-10, 16:00 CAP:
WALL BALL 20/14, 10/9′
POWER SNATCH 75/55
COOL DOWN
STRENGTH / FOUNDATION
8X1:00:
3 BACK SQUAT (ASCEND)
WOD
3 ROUNDS
1:00 SITUPS
1:00 LUNGES
1:00 PUSHUPS
1:00 BOX JUMPS/STEPUPS 24/20″
1:00 CAL BIKE
COOL DOWN
STRENGTH / FOUNDATION
12X1:00:
1) 6 INCHWORM (NO PUSHUP)
2) 8 GOBLET SQUATS (ASCEND)
3) 10 BRIDGES
4) 12 SCORPIONS
WOD
6 ROUNDS, 12:00 CAP:
7 HANG POWER CLEANS 115/85 (RX+ 155/105)
7 FRONT SQUATS
7 BURPEES
COOL DOWN
STRENGTH / FOUNDATION
10X1:00:
3 STRICT HANDSTAND PUSHUP + 10 PULLAPARTS
MOD: HANDSTAND HOLD OR 5 HAND RELEASE PUSHUPS
WOD
AMRAP 15:00:
6 PULLUPS (RX+ C2B)
10 SWINGS 53/35 (RX+ KB SNATCHES)
14/12 CAL ROW
COOL DOWN
STRENGTH / FOUNDATION
5X2:00:
3 HANG POWER CLEAN + 3 PUSH PRESS (ASCEND)
WOD
20:00 CAP:
100 SINGLE UNDER
50 DB HANG CLEAN AND JERKS 50/35
80 SINGLE UNDERS
40 TOES TO BAR
60 SINGLE UNDERS
30 DB FLOOR PRESS
40 SINGLE UNDERS
20 RING ROWS
COOL DOWN