Sunday, November 30 - Saturday, December 6

 Turkey Day Workout...

Turkey Day Workout...

Sunday, November 30 - No Class

 

Monday, December 1 

WOD: For Time

"Filthy Fifty" (compare to 4/21/14 & 12/2/13)

  • 50 Box Jumps (20/24)
  • 50 Jumping Pull-Ups
  • 50 KB Swings (35/55)
  • 50 Walking Lunges
  • 50 Knees to Elbows
  • 50 Push Press (33/45)
  • 50 Back Extensions
  • 50 Wall Balls (14/20)
  • 50 Burpees
  • 50 Double Unders

 

Tuesday, December 2

Strength: Back Squat

  • 5x3

WOD: 24 Minute MOMO

  • Row
  • Plank Walk-Ups 
  • Overhead Squat (63/95)

 

Wednesday, December 3

Strength: Hang Snatch + Snatch

  • 5 sets

WOD: 15 Minute "Ladder" 

1/10, 2/20, 3/30, 4/40, 5/50...

  • Squat Snatch (103/155)
  • Double Unders

 

Thursday, December 4

Mobility Work

Strength: Push Press

  • 5x2

WOD: For Time

"Fran" (compare to 5/1/14 & 2/6/14)

21-15-9

  • Thrusters (63/95)
  • Pull-Ups

 

Friday, December 5

Strength: Deadlift

  • 2x5, 2x3, 2x2

WOD: For Time

Buy-In...

  • 500 Meter Row

5 Rounds for Time

  • 10 Deadlift (163/225)
  • 10 Handstand Push-Ups

Buy-Out...

  • 500 Meter Row

 

Saturday, December 6

WOD: 25 Minute AMRAP

  • 25 Front Rack Barbell Alternating Lunges (93/135)
  • 25 Toes to bar
  • 25 Push-Ups
  • 10 Shuttle Sprints

 

Posted on November 30, 2014 .