Thursday, 11/5/20
WOD
For Time:
2,000m Row
Rest 2 Minutes
1,500m Row
Rest 90 Seconds
1,000m Row
Rest 1 Minute
500m Row
Wednesday, 11/4/20
Strength
10×1 Clusters
*Build in weight each set
WOD
For Time:
5-7-9-11
Bar Facing Burpees
Thrusters (135#/95#)
*Start each round with a 200m run
Tuesday, 11/3/20
WOD
5 Minute AMRAP:
30 Toes to Bar
30 Deadlift (185#/135#)
Rest 2 Minutes
4 Minute AMRAP:
20 Toes to Bar
20 Deadlift (225#/155#)
Rest 2 Minutes
3 Minute AMRAP:
10 Toes to Bar
10 Deadlift (275#/185#)
Monday, 11/2/20
Strength
3×12 Overhead Squats
WOD
2 Rounds:
30/24 Calorie Bike
30 Box Jumps (24”/20”)
30 Dumbbell Hang Clean And Jerks (50#/35#)
Friday 10/30/20
Strength
5×4 Touch n Go Power Snatch
WOD
4 Rounds, Each For Time:
15/10 Calorie Bike
200m/160m Row
10 Toes to Bar
10 Power Snatch (75#/55#)
*Start a new round every 4 minutes
*Rounds 2 and 4 performed in reverse
Jodi Hierholzer, Chris Pollock and 8 others
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Thursday, 10/29/20
WOD
For Time:
150 Double Unders
50 Strict Handstand Push Ups
30 Bar Muscle Ups
Wednesday, 10/28/20
WOD
For Time:
10-8-6-4-2
Power Cleans (185#/135#)
*25 Wall Balls After Each Round
Core Strength
Every 2 Minutes For 5 Sets:
20 Second L Sit Hold
Tuesday, 10/27/20
*Classes canceled due to weather
Home WOD
3 Rounds:
50 Lunges (25 Each Leg)
40 Knees to Elbow (20 Each Leg)
30 Sit Ups
20 V Ups
Monday, 10/26/20
Strength
3×15 Overhead Squats
WOD
12 Minute AMRAP:
9-15-21-27 etc…
Burpees Over the Rower
Kettlebell Swings (53#/35#)
Calorie Row
Friday, 10/23/20
Strength
5×4 Touch n Go Power Clean
WOD
For Time:
30-20-10
Toes to Bar
Kettlebell Lunge (Yards) (70#/53#)