Saturday 12-7-24
”Fight gone bad”
3 rounds for reps:
1:00 wall-ball shots 20/14
1:00 sumo deadlift high pulls 75/55
1:00 box jumps (20 in)
1:00 push presses 75/55
1:00 row for calories
– Rest 1:00 between rounds.
Friday 12-6-24
30-20-10 reps for time:
Single-leg squats
Pull-ups
Thursday 12-5-24
Every 4:00 for 5 sets:
400-m run
– Score is slowest effort.
– Rest with the remaining time
Wednesday 12-4-24
open wod 24.1
21 DB snatches, arm 1 50/35
21 lateral burpees over dumbbell
21 DB snatches, arm 2
21 lateral burpees over dumbbell
15 DB snatches, arm 1
15 lateral burpees over dumbbell
15 DB snatches, arm 2
15 lateral burpees over dumbbell
9 DB snatches, arm 1
9 lateral burpees over dumbbell
9 DB snatches, arm …
Tuesday 12-3-24
For load:
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load for each movement.
Monday 12-2-24
4 rounds for reps:
1:00 row for calories
1:00 deadlifts 185/125
2:00 rest
Sunday 12-1-24
”Abbate”
For time:
1,600-m run
21 clean and jerks 155/105
800-m run
21 clean and jerks
1,600-m run
Saturday 11-30-24
AMRAP 8:
20 sit-ups
20 KB goblet squats 53/35
Friday 11-29-24
AMRAP 20 with a partner:
400-m run
50 KB sumo deadlift high pulls 70/53
400-m single-KB carry
– Partners run together and break up the other two movements as needed
Thursday 11-28-24
happy thanksgiving! No classes today
10:00am only tomorrow