WODS 11/25/19 – 11/29/19

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Monday November 25

1 Round every 1:30×7 of the Macho Man
3 PC+3 FS+3 PJ must hold on to bar

“Randy Savage”
12 min AMRAP
3 power cleans 135/95
3 Front squats
3 Push Jerks
then 15 TTB

Today we are working on raw power. The right way to do this is to focus on efficiency and breathing. Use the beginning to work up to a comfortable weight and dial in good movement. Its ok to drop the power clean on the metcon. Slow and steady wins the race.


Tuesday November 26

15 sec L sit hang
20 Pushups

“Full Send”
Teams of 2
400m run(200m each)
30 KBS 70/53
500m row(250 each)
50 Abmat situps

We will continue to work hard on upper body strength as well as on the hip flexors. When our L sits get better, so does everything else. One works 1 rests. Split the run and the row. You will each sprint 200m/250 row.

Wednesday November 27

DU skills
Power snatch+2 OHS 2ct pause in hole 1 EMOTMx6 min

“Double Jointed”
15 min AMRAP
15 Overhead squats 95/65
30 DU
15 Deadlifts 95/65
30 DU


Thursday November 28: 8am class only

Happy Thanksgiving!  We are grateful for all of our members! Get your Team WOD on before you chow!


Friday November 29: 9am class only