112820 WOD
A. Group warmup
B. Take 15 minutes to build to a challenging power clean
C. In teams of two, partners alternate rounds to complete five rounds each of:
4 power cleans (185/125)
6 burpees over the bar
8 toes to bar
100 meter run
*Optional solo workout rest 1:00 after each round
112720 WOD
A. Group warmup
B. Four rounds for max reps:
2:00 row for calories
0:30 rest
1:00 double unders
1:00 alt single arm DB SN
0:30 rest
2:00 wild card (choose your own movement)
2:00 rest
CLASS SCHEDULE: 6 AM GROUP CLASS
7:10 AM FACILITATED CLASS (sign up under open gym)
8:00 AM GROUP CLASS
9:15-10:30 OPEN GYM
112620 WOD
A. Group warmup
B. “Thanksgiving WOD”
AMRAP 30:00 PARTNER WOD Teams of two
1 muscle up each (sub 2 pull-ups kipping is okay)
100 meter team run
10 Russian KBS (53/35)
10 overhead plate lunges (25/15)
10 toes-to-bar
10 sprawls
10 wall balls (20/14, 10’/9’)
Each round add 100 meter to every run (100/200/300 etc.) Each round add 10 reps to every movement (10/20/30 etc.)Muscle ups increase by 1 rep (1,2,3,4, etc) Pull-ups increase by two reps (2/4/6/8 etc)
Run together/ reps are shared
