Wednesday November 25

Wednesday

8 min partner AMRAP:
Partner 1 – squat cleans.
Partner 2 – one round of Cindy (5 pull-ups 10 push-ups 15 squats) then switch.

Total score is number of squat cleans X weight

Tuesday November 24

Tuesday

Schedule update: Wednesday we will run our normal Friday schedule (6:00AM and 5:00PM classes). Closed Thursday. Black Friday WOD on Friday at 9:00AM. Free class on Saturday at 9:00AM.

Technique: 5 sets of 3 power snatch.
Warm up with empty bar and increase weight slowly. Focus on speed.

21-15-9
OHS
Box Jumps

Friday November 13

Friday

Flashback WOD from the 2015 Open (scaled version)…

OHS – Rx= 95#/65# Scaled=65#/45#

0-3 min
2 rounds: 6 OHS 6 pull-ups

3-6 min
2 rounds: 8 OHS 8 pull-ups

6-9 min
2 rounds: 10 OHS 10 pull-ups

9-12 min
2 rounds: 12 OHS 12 pull-ups

Continue until you fail to complete a round in the required time.