Sunday 11-21-21
14 min AMRAP
20 double unders
:20 hollow holds
add 20 reps and :20 every round
Saturday 11-20-21
3 rounds
1:00 GHD situps
1:00 walking lunges
1:00 bar muscle ups
Friday 11-19-21
*no 6:30pm class on Fridays through the holidays
wod
10 rounds
1 power snatch 185/125
3 overhead squats
Thursday 11-18-21
*starting this week, we will not have a 6:30 pm class on Fridays. We will keep this schedule through the holidays.
”Jerry”
1 mile run
2000/1600m row
1 mile run
Wednesday 11-17-21
21-18-15-12-9-6-3
pullups
power cleans 95/65
Tuesday 11-16-21
strict press
1-1-1-1-1-1-1-1-1-1
Monday 11-15-21
20 min AMRAP
20 med ball cleans 20/14
60 double unders
Sunday 11-14-21
21-15-9
deadlifts 275/185
strict ring dips
Saturday 11-13-21
1200/900m row
80 toes to bar
10 rope climbs
Friday 11-12-21
every 4:00 for 7 sets
200m sprints