Sunday, November 16 – Saturday, November 22

Posted on November 16, 2014 by Anna Follman
Sunday, November 16 – Saturday, November 22

Brian H. and Andy K. doing synchronized pull-ups...

Sunday, November 16 – No Class

 

Monday, November 17 

WOD: 32 Minute MOMO

  • Row
  • KB Swings (35/55)
  • Double Unders
  • Overhead MB Walking Lunges (14/20)

 

Tuesday, November 18

Strength: Snatch Drills

Handstand Holds

  • 4×30 seconds (rest precisely 30 seconds b/w reps)

Death By…

  • Wall Balls (compare to 8/5/14)

 

Wednesday, November 19

Strength: Deadlift

  • 5×3

WOD: 3 Rounds for Time

  • 5 Deadlift (163/225)
  • 10 High Box Jumps (24″/30″)
  • 15 Pull-Ups
  • 20 Wall Balls (14/20)
  • 250M Row

 

Thursday, November 20

Strength: Push Jerk

  • 5×3

WOD: For Time (compare to 6/24/14)

  • 40 Front Squat (73/115)
  • 20 Hang Power Clean (73/115)
  • 40 Back Squat (73/115)

*5 Knees to Elbows every time you drop the barbell

 

Friday, November 21

Strength: Thruster

  • Establish 1 Rep Max

WOD: 15 Minute EMOM AMRAP

  • KB Alternating 1-Arm Snatch (35/55)
  • KB Alternating 1-Arm Cluster (35/55)
  • KB Alternating 1-Arm Push Press (35/55)

*Every minute starts with 5 Burpees

 

Saturday, November 22

WOD: 15 Rounds for Time

  • 6 Shuttle Sprints
  • 5 Push-Ups
  • 10 Sit-Ups
  • 15 Air Squats
  • Getting Started

    Eden Prairie

    FREE intro class every Saturday @ 11AM

    Prior Lake

    FREE intro class every Saturday @ 10:30AM

  • Eden Prairie

    Prior Lake
  • Questions?

#WorkHardBeNice