A.20:00
Snatch

Progressions/Work/ Practice

B. In Teams of 2
200 M Sled Drag
400 M Sled Drag
600 M Sled Drag
Dual KB hold while partner drags the sled. 24K/16K
*Time Recorded team is assessed a 2 burpee penalty for each time KB’s are dropped

JOIN US TOMORROW!!
>>Details<<

A.10:00
TTB/Pull-up

Progressions/Work/ Practice

B. 20:00 AMRAP
10 Power Cleans 135/95
20 TTB
30 Burpees
40 Wall Balls
50 Double Unders

“It is not how much we have, but how much we enjoy, that makes happiness.” -Charles Spurgeon

A. 15:00
Jerk

Progressions/Work/ Practice

B.
OVHD Squat x2x6 w/ :03 pause on each rep, by feel, build each set, try to increase from last week
*weight recorded

C. E202
Clean Deadlift x3x5
by feel, build each set

“Competition makes us faster, collaboration makes us better” -Fyrefly London

Today is the last day to register!
>>REGISTER HERE<<

A. 20:00
Double Unders

Progressions/Work/ Practice

B. 5 Rounds
12 Power Snatches @ 95 /75
25 Double Unders
200 M Run
*Total time recorded

“Change will never happen when people lack the ability and courage to see themselves for who they are.” -Bryant H. McGill

A. 3 Rounds
5 Oxidative Goblet  Squats @  4040
5 Oxidative Push ups @ 4040

Rest 3:00

3 Rounds
5 Oxidative Goblet Squats  @  4040
5 Oxidative Push ups @ 4040

*No lock out or rest at the top on either movement
*No Rest b/t movements

B.12 Rounds
5 CTB Pull-ups
5 Front Squat 135/95
in 1:00 Rest Remaining time
*Rounds completed under :30 recorded.

“Far and away the best prize that life has to offer is the chance to work hard at work worth doing.” -Theodore Roosevelt

9:00 AM
Free Community WOD

10:00 AM
A. 10:00
TTB

Progressions / Work / Practice

2 Person Relay
3 Rounds
10 TTB
20 Ball Slams
400 M Run
*Athletes will complete a full round before the next athlete goes, each athlete will complet 3 full rounds of the workout

Next Saturday – Nov. 22

>>DETAILS<<

A. 20:00
Handstand / HSPU

Progressions / Work / Practice

B. 5 Rounds
1+1 Front Squat @ 24X1
3-5 HSPU

C. 3:00 AMRAP
5 Burpees over bar
5 Front Squats @ 135 / 95 lbs
*Front squat weight and AMRAP reps recorded

SATURDAY – Free Community WOD

>>REGISTER HERE<<

A. E202
Hip Snatch x3x5 by feel
w/ :02 pause in bottom receiving position of each rep, by feel, build each set.

B.
In Teams of 2
1K Row
600 M Sled Drag
750 M Row
400 M Sled Drag
500 M Row
200 M Sled Drag
Sled weights: 35/15

*Athletes will either be rowing or dragging then switch, both athletes will complete the entire workout
*Total team score recorded

“Always do your best. What you plant now, you will harvest later.”-Og Mandino

A. 20:00
Squat Clean  & Jerk

Progressions/Work/ Practice

B. E202
Clean Deadlift x4x4
by feel, build each set

C. 3 Rounds
5 Oxidative Goblet  Squats @ 4040
5 Oxidative Push ups @ 4040

 Rest 3:00

3 Rounds
5 Oxidative Goblet Squats @ 4040
5 Oxidative Push ups @ 4040
*No lock out or rest at the top on either movement

“Progress lies not in enhancing what is, but in advancing toward what will be.” -Khalil Gibran

A.
20:00
Kip Pull-up

Progressions/Work/ Practice

B. 4 Rounds
Every 6:00
Run 400 M Meters
15 Power Snatches @ 75/55
CTB Pull-ups 10/5
Run 200 Meters

*rest remaining time in the 6:00
*Avg Time recorded