Sunday 12-1-24
”Abbate”
For time:
1,600-m run
21 clean and jerks 155/105
800-m run
21 clean and jerks
1,600-m run
Saturday 11-30-24
AMRAP 8:
20 sit-ups
20 KB goblet squats 53/35
Friday 11-29-24
AMRAP 20 with a partner:
400-m run
50 KB sumo deadlift high pulls 70/53
400-m single-KB carry
– Partners run together and break up the other two movements as needed
Thursday 11-28-24
happy thanksgiving! No classes today
10:00am only tomorrow
Wednesday 11-27-24
**holiday hours**
Wednesday 11-27-24 no 6:30pm class
Thursday 11-28-24 no classes
Friday 11-29-24 10:00 am only
WOD
1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings 70/53
Burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead
Tuesday 11-26-24
For load:
Snatch
– Build to a 1-rep-max
Clean and jerk
– Build to a 1-rep-max
Monday 11-25-24
15 ring dips
1,000-m row
15 ring dips
750-m row
15 ring dips
500-m row
Sunday 11-24-24
9-7-5 reps for time of:
Deadlifts 185/125
Hang power cleans
Front squats
Saturday 11-23-24
3 rounds for time with a partner:
400-m run
30 walking lunges
30 pull-ups
Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run
20 wall-ball shots 20/14
20 toes-to-bars
– Run together; split the remaining work evenly
Friday 11-22-24
open workout 22.1
AMRAP 15:
3 wall walks
12 DB snatches 50/35
15 box jump-overs 24/20
– Step down from the box.