Wednesday (22Nov17)

Holiday Schedule 

Nov 22nd – 

Open Gym 5am

WOD times 6am & 11am

Open Gym 4pm-6pm

Thanksgiving-

Open Gym 6am

Special WOD 7am 
Nov 24th –  

Open Gym 6am

Open Gym 4:30-7:30pm
WOD– 

Teams of 2- 

25 Minute AMRAP

20 Calorie Row

2 Rope Climbs

15 Handstand push ups 

*one person working at a time* 

Extra Credit 

Work up to a 3RM touch’n’ go snatch (any style) 

Tuesday (21Nov17)

WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm –

WOD:

Work up to a 5RM front squat 

Then 

Every 2mins for 3 rounds 

2-3 front squats @ 5RM weight 

Happy Birthday Coach Didi!!!

27/40 cal Assault bike

21 overhead squats 75/115 

11 bar muscle ups 

90 doubleunders 

11 bar muscle ups 

21 overhead squats 75/115

27/40 cal Assault bike 


Extra Credit 

For time:

50 alternating pistols*

*scale as needed 

Monday (20Nov17)

Thanksgiving Schedule-Nov 22nd – 6am & 11am

Thanksgiving – 7am

Nov 24th – 4:30-7:30pm Open Gym 

WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD:

Work up to a

3RM touch n go clean & jerk (any style) 

3 rounds for time of:

10 clean & jerks 95/135 

50 wall-ball shots 14/20, 10ft 

Extra Credit 

Sumo Deadlift 

3×5 @ 70% (focus on speed off the floor) 

4 rounds NFT

10 strict pull ups AHAP

10 strict dips AHAP

Saturday (18Nov17) 

Open Gym 9am-noonTeam WOD 11:15am 

*if you want to “Lift” and do the team WOD please done before 11:15

Lift

Bench Press 

3×8 75% of 1RM BP
Close Grip Bench Press 

3×8 65% of 1RM BP
DB Bench 

3×8 AHAP 
3 rounds-

20 Band Tricep Extensions 

8 DB Flies AHAP
2 rounds-

Max strict pull ups 

Max Dips 

Team WOD:

teams of 2

10 rounds-

15/20 cal bike 

20 wallballls 14/20 10ft

15 push ups 

*alternate movements with your parenter

Friday (17Nov17)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm –

WOD:

Work up to a 3RM Deadlift
(No bouncing, no dropping) 

Every 90secs for 5rounds-

3 back squats

-start at 70%

*you can go up in weight but focus on speed. NO GRINDING*

For time-

35/50 cal bike 

Extra Credit 

4 rounds NFT-

10 barbell RDL AHAP

Rest 1min 

1 min plank hold (add weight if you can)

Rest 1min