WOD

Thursday 11.30.17 WOD

10 Rounds Run 200 meters 10 Pull-ups 5 Ring Dips (25/10 lb Dumbbell) 10 Burpees

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Wednesday 11.29.17 WOD

Part 1, For time: 21-15-9 Overhead Squat (95/65) Handstand Push-up   Part 2, at the 10 minute mark: 21-15-9 Front Squat (95/65) Box Jump (24/20″)

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Tuesday 11.28.17 WOD

5 Rounds for time: 50 Double Unders 15 Toes to Bar 3 Rope Climbs

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Monday 11.27.17 WOD

Every 5 minutes for 4 rounds: 24 GHD Sit-ups 6 Kettlebell Hang Power Clean to Thruster (53/35) 24/18 Cal Bike

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Saturday 11.25.17 WOD

Partner Workout, part 1: 8 x 400 meter runs *Alternate back and forth in a relay fashion. For example: Partner 1 runs 400 meters, then tags parter 2 and they run 400 meters…..that would be 2 out of the 8 runs.   Workout, part 2 With the time remaining in the 24 minute timeframe: Eash person will establish a 4 rep max Front Squat *The bar may be taken from a squat rack.

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Friday 11.24.17 WOD

Every 2 minutes for 6 sets: 3 Power Cleans   Workout, part 2: For time: 3 rounds 90 Double Unders 30 Sit-ups

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Thursday 11.23.17 WOD

Here are some options for Thanksgiving: (HOCF is Closed today) 1) Complete rest 2) Run a local 5k event There are always Turkey Trots, etc. going on. Find one and get a bunch of members to sign up.

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Wednesday 11.22.17 WOD

5 Rounds: 6 Thrusters (115/75) 9 Jumping squats 12 Air Squats 100 meter sprint Rest 2min between rounds   Note: Please check schedule for holiday closures. 

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Tuesday 11.21.17 WOD

Establish 1 rep max Back Squat in 20 minutes   Note: Please check schedule for holiday closures. 

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Monday 11.20.17 WOD

Part 2: Every 90 seconds for 7 sets: 2 Power Snatches   Part 2: “Isabel” 30 Power Snatches (135/95)   Note: Please check schedule for holiday closures. 

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