Thursday 11.30.2017 Split Jerk for load: #1: 1 rep #2: 1 rep #3: 1 rep #4: 1 rep #5: 1 rep #6: 1 rep #7: 1 rep Time Cap: 21-minutes
Wednesday 11.29.2017 Coffland Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: •800-m run •30 push-ups
Tuesday 11.28.2017 “Artie” Memorial Workout: “Artie Stevens” – Partner Workout – Wall Balls (20/14) – Toes To Bar – Box Jumps (24/20) – Push Press (75/55) – Row for Calories – Rest 1 Minute Details: – Teams of 2 – 5 rounds – 1 minute per movement – Each partner
Monday 11.27.2017 Complete as many rounds as possible in 20 minutes of: •Run 400 meters •11 power snatches, 95 lb. •17 pull-ups •13 power cleans, 95 lb.
Sunday 11.26.2017 Rest Day Closed
Saturday 11.25.2017 8:00am-8:30am Open Gym 8:30am-9:30am Olympic Lifting 9:30am-12pm Open Gym
Friday 11.24.2017 Partner wod 1 partner working at a time. 100 pull ups 100 Box jumps (24/20″) 100 KB Swings (53/35#) 100 Calorie row 100 Cleans (95/65#) Time cap *30 minutes
Happy Thanksgiving 11.23.2017 – The Box is Closed •Tabata Air Squats Rest 1 minute •Tabata L-sit Rest 1 minute •Tabata ring rows – Be Creative 😉 Rest 1 minute •Tabata handstand hold Rest 1 minute •Tabata Burpee The Tabata interval is 20 seconds of work followed by 10 seconds of
Wednesday 11.22.2017 For time: •115-lb. overhead squats, 30 reps •15 muscle-ups •115-lb. overhead squats, 20 reps •10 muscle-ups Time Cap: 20-minutes
Tuesday 11.21.2017 Deadlift for Load: #1: 3-reps #2: 3-reps #3: 3-reps #4: 3-reps #5: 3-reps Time Cap: 15-minutes