Sunday, November 24 – Saturday, November 30

Posted on November 24, 2013 by Anna Follman
Sunday, November 24 – Saturday, November 30

Sunday, November 24 – NO CLASS

 

Monday, November 25 

Strength: Clean & Jerk

5 working sets:

  • 1 clean + 2 jerks

WOD: EMOM for max rounds

Add 1 thruster rep in each successive minute

  • 1 Thruster (63/95)
  • 3 Pull-ups

 

Tuesday, November 26

Strength: Deadlift

  • Establish 1 RM

WOD: For Time

“Diane”

21-15-9

  • Deadlift (163/225)
  • Handstand Push-ups

 

Wednesday, November 27

WOD Part 1: 3 Rounds for Time

  • 200 meter (sprint) row

*Rest 1 minute between efforts

WOD Part 2: For Time

10 movements, 21 UNBROKEN reps of each

  • KB Swings (35/55)
  • OHS squats (73/115)
  • Double unders
  • Push Jerk (73/115)
  • Deadlifts (73/115)
  • Wall Balls (14/20)
  • Back Extensions
  • Hang Power Cleans (73/115)
  • V-Ups
  • Lunges

 

Thursday, November 28 – THANKSGIVING DAY

ONLY 1 CLASS AT 9:00 A.M.

“WODdle before you Gobble”

All members and non-members are invited to join us for this fun, all levels WOD!

  • WOD: To be announced!

 

Friday, November 29

LIMITED CLASS SCHEDULE ONLY AT 9:00 A.M. AND 11:00 A.M.

Strength: Back Squat

  • 5×5

WOD: For Time

30-20-10

  • KB Swings (35/55)
  • Goblet Squats (35/55)
  • Single Arm Alternating KB Ground to Overhead (35/55)

 

Saturday, November 30 

REGULAR CLASS SCHEDULE AT 10:00 A.M.

Skill Work: Muscle-ups

WOD: For Time

  • 800 meter row
  • 8 Muscle-ups
  • 600 meter row
  • 6 Muscle-ups
  • 400 meter row
  • 4 Muscle-ups
  • 200 meter row
  • 2 muscle-ups
  • 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