Saturday 7/6/2024
/WOD
"Philadelphia"
Teams of 2 For Time:
80 Deadlifts 135#/95#
100/800 Calorie Bike
60 Deadlifts 185#/125#
80/65 Calorie Bike
40 Deadlifts 225#/155#
60/48 Calorie Bike
20 Deadlifts 275#/185#
40/32 Calorie Bike
Monday 1/15/2024
/Strength
5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Granny Smith"
2 sets For Time:
Each Set is 2 Rounds of
1:00 Max Calorie Air Bike
1:00 Max Burpee Box Get Overs 30"/24"
-rest 2:00 between sets-
Gymnastics
Advanced:
Accumulate 50 Plank Pull Throughs [35/25 Dumbbell]
Every minute, complete 5 Superman Pulses
Intermediate:
Accumulate 50 Plank Pull Throughs [25/15 Dumbbell]
Every minute, complete 5 Superman Pulses
Novice:
Accumulate 30 Plank Pull Throughs [25/15 Dumbbell]
Every minute, complete 5 Superman Pulses
***TIME CAP FOR ALL 7 minutes
Thursday 1/11/2024
/Strength
Deadlifts:
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Little Havana"
For Time:
50-40-30-20-10
Abmat Sit ups
Farmer Carry 70s/50s
Wednesday 1/3/2024
/WOD
“I have class and you dont”
14:00 AMRAP
14/11 Calorie Row
14 Deadlifts 155#/105#
28 Crossovers
Skills and Drills
Gymnastics: Core Conditioning (Day 1)
All Levels:
Every 1:00 (8:00)
Odd minute: 30 seconds of Hollow Rocks (OR Hollow Hold)
Even minute: 30 seconds of Strict Hanging Knee Raises
