25 Nov WOD- Saturday, Nov 26
8:30am Lite N Tite Skill: HS hold practice WOD: 20 min AMRAP: 10 renegade rows 15 OH sit ups w/ plate 20 DB thrusters 25 Pull-ups/ Jumping Pull-ups (no bands) 30 Box Jumps 35 2 arm DB swing 40 DUs/...
WOD Blog
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24 Nov WOD- Black Friday, Nov 25
Thanksgiving Week Schedule: Friday, Nov 25- day after WOD @ 11am ONLY Strength A: E2M for 12 min Push press 3-3-3 Then, right into: Push Jerk 3-3-3 WOD: 20 min AMRAP 100 DU (take turns completing DU, must switch if partner...
23 Nov Thanksgiving WOD- Thursday, Nov 24
Thanksgiving Week Schedule: Thursday, Nov 24- Thanksgiving day WOD @ 10am ONLY Friday, Nov 25- day after WOD @ 11am ONLY WOD: "De Haro Turkey Hustle" 40 pull-up buy-in Then, De haro Hustle with, 15 Air Squats 10...
22 Nov WOD- Wednesday, Nov 23
Thanksgiving Week Schedule: Thursday, Nov 24- Thanksgiving day WOD @ 10am ONLY Friday, Nov 25- day after WOD @ 11am ONLY Strength A: Every 90 sec 6 sets 1 Hang Power Clean + 2...
21 Nov WOD- Tuesday, Nov 22
Thanksgiving Week Schedule: Thursday, Nov 24- Thanksgiving day WOD @ 10am ONLY Friday, Nov 25- day after WOD @ 11am ONLY Benchmark WOD: "Nancy" 400 m run 15 Overhead Squats Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 22 min CAP Strength: Snatch...
20 Nov WOD- Monday, Nov 21
Thanksgiving Week Schedule: Thursday, Nov 24- Thanksgiving day WOD @ 10am ONLY Friday, Nov 25- day after WOD @ 11am ONLY Strength: Strict Press 5 every 2 min for 10 min @~75-80% WOD: Death by weight 90...
19 Nov WOD- Sunday, Nov 20
Strength: Every 90 sec for 6 sets 1 Power SN + 2 OHS 2 min rest Every 90 sec for 6 sets 1 Power Clean + 2 FS Partner WOD: Offense/ Defense 3 rds O: Man Makers for reps Def:...
18 Nov WOD- Saturday, Nov 19
Good luck to our two teams competing at the Pilgrims and Pumpkins throwdown today! 8:30am Lite N Tite Strength: TGU 3x3 WOD: 18min AMRAP 100m DB/KB farmer carry 15 Grasshoppers 12 Wall Balls 9 Push-Ups 9:30 and 10:30am Regular...
17 Nov WOD- Friday, Nov 18
Strength: Alternating: 4 sets Ring Rows x 8 @ hard and heavy BB Box step ups x 5 each leg (back rack) Partner WOD: (Borrowed from the competition Pilgrims and Pumpkins, that we have 2...
16 Nov WOD- Thursday, Nov 17
Warm/Drills: Tall jerk and short step drills *Review re-rack properly Strength: Pause Push Jerk 3x3 Pause Split Jerk 3x3 WOD: For time- 5-1 Ring Muscle Up 1 rd “DT” 12 Deadlift 9 Hang Power Clean 6 Push Jerk Lv1: 75/55 Lv2: 125/85 Lv3: 155/105 Log...