2021-11-22

Monday-

Sotts Press behind the neck 5×3

4 rounds 1 P. Snatch + 1 Squat Snatch @ 70%

WOD

3 sets Of  3 rds- 1:30 clock

30 double unders 

4 bear complex (no heavier than 75#)

Me sit-ups/v-ups/toes to bar

Switching movement each set

Rest 30 sec after each rd

Rest 3 min after each set

Tuesday 

Bench Press 4×2 @ 80%

Deadlift 5×3 (must be Touch n Go)

WOD

3 rds 

25 ft lunge w/db 

10 Db Push press 

Run 400 

3 rds 

10 calories 

10 Db push press 

Wednesday 

Front Squat 10-8-6 then do 5-3-1

Increase weight each time

WOD

3000 m row  *every 2 min 30 air squat 

Thursday-

HAPPY THANKSGIVING -Gym is CLOSED….But feel free to join Jeff’s team for the Thanksgiving Race!!

Friday

NO EVE CLASS, we will have Open Gym from-10am-NOON

Back squat

Every 2:00 for 6 rounds

3 @ 75%

Strict Press 3×3

OR

Clean and Jerk

4@60%

4@65%

4@70%

2@75%

2@80%

2@85%

WOD

7 rds 

7 hspu

7t2b

7 push press

7 bj over

7 c2b

7 dips

7 burpee over bar