THE END OF YEAR SUPER AWESOME EXTRAVAGANZA PARTY IS COMING! NOV 23rd! DO NOT MISS THIS EVENT!
RX WEEK!
MONDAY
Score Reps
6-10 Toes to bar
find a progression that allows for sets of 2 or more
-No singles
75%
50%
Knee raise
Score Rounds and Reps
AMRAP 12
9 Deadlift
7 Hang power clean
5 Front squat
*You choose weight 15-185 and thats RX!
*Unbroken DL, HPC in 1-3 sets, FS in 1-2 sets.
TUESDAY
6×8
Start at 50%
Add 3-5%
Immediately after bench press
perform a max set of pull ups
Rest 3 mins after pull ups
Score Reps
One max effort set after each time you Bench press
-Band as needed
WEDNESDAY
Score Time
AMRAP 25
2 -25′ Single DB overhead walking lunge
4 Wall walks
8 -25′ Shuttle runs
16 DB power snatch
32 Wall balls
Choose your weight (Unweighted or DB 5-50/WB 6-20) and its RX!
THURSDAY
Score Time
40 cal bike
800 M Run
30 cal bike
600M run
20 cal bile
400m run
10 cal bike
TC 30
FRIDAY
10-8-6-4-6-8-10
Every 90 seconds
start @ 60%
Add as reps go down, delaod as they go back up
Score Time
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats
You choose (singles -Dubs/ Sit up/ elev PU-PU/ AS-Pistol) and its RX!
TC 15
SATURDAY
Open Gym 8:15am -Skill strength only unless testing a comp workout you are signed up for
TEAM WOD 9:15am
