Month: November 2018

WOD – THURSDAY, NOVEMBER 29TH 2018

STRENGTH Three sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X1 Rest 60 seconds Alternating DB bench press x Max effort @ 30X1 (shoot for 5-8 per arm) Rest 60 seconds WOD 21-15-9 reps for time of: Front squats (135/95) Box jumps (30″/24″)

WOD – WEDNESDAY, NOVEMBER 28TH 2018

WOD Every 2 minutes, for 30 minutes, complete the following work: Station 1 – 15/12 Calorie Assault bike Station 2 – 6 DB Manmakers (50/35) Station 3 – 24/16 Calorie row or 200 Meter Run

WOD – TUESDAY, NOVEMBER 27TH 2018

STRENGTH Every 2 minutes for 8 sets Power clean + Hang power clean x 1+1 (building) WOD – DT Five rounds for time of: 12 Deadlift (155/105) 9 Hang power clean (155/105) 6 Shoulder to overhead (155/105)

WOD – SATURDAY, NOVEMBER 24TH 2018

PARTNER WOD In teams of two, complete as many rounds and reps as possible in 25 minutes: 30 Double unders/Lateral plate hops 10 Pull ups/Jumping pull ups 10 Push ups 20/15 Calorie row sprint *Partners alternate complete rounds

WOD – THURSDAY, NOVEMBER 22ND 2018

PARTNER WOD CAMS THANKSGIVING DAY SPECIAL In teams of 4, congo style, accumulate as many rounds and reps of the following; 5 minutes on 2 minutes off x 5 rounds: 20 Wallballs 15 Box jump over 15/12 Assault bike cals 10 Devil press

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