Thursday 12-5-24
Every 4:00 for 5 sets:
400-m run
– Score is slowest effort.
– Rest with the remaining time
Wednesday 12-4-24
open wod 24.1
21 DB snatches, arm 1 50/35
21 lateral burpees over dumbbell
21 DB snatches, arm 2
21 lateral burpees over dumbbell
15 DB snatches, arm 1
15 lateral burpees over dumbbell
15 DB snatches, arm 2
15 lateral burpees over dumbbell
9 DB snatches, arm 1
9 lateral burpees over dumbbell
9 DB snatches, arm 2
9 lateral …
Tuesday 12-3-24
For load:
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load for each movement.
Monday 12-2-24
4 rounds for reps:
1:00 row for calories
1:00 deadlifts 185/125
2:00 rest
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