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WOD for Friday 181130

SORE EYES AMRAP 20: 20 Wallballs (20/14) Females to a 9' Target 20 Sumo Deadlift High Pulls (75/55) 20 Box Jumps (24"/20") 20 Push Presses (75/55) 20/16 Calorie Row

WOD For Thursday 181129

SIMPLE If you missed Wednesday, that WOD is your Thursday WOD;  if you already did it, your day consists of a rowing conditioning piece and any skill work you need to get after.... 5:00 Row for meters 2:30 Rest 4:00 Row for meters 2:00 Rest 3:00 Row for meters 1:30 Rest 2:00 Row for meters 1:00 Rest 1:00 Row for meters Record 5 separate scores.

WOD For Wednesday 181128

LAST CALL In Teams of 3 with one working while 2 rest: At the 0:00, Part #1: AMRAP 7: Back Squat (from rack) First 50 repetitions – 155/105 Second 50 repetitions – 185/135 Time remaining, Max reps – 225/155 Rest 3:00 At the 10:00, Part #2: AMRAP 7: Bench Press First 50 repetitions – 135/95 Second 50 repetitions – 155/105 Time remaining, Max reps – 185/125 Rest 3:00 At the 20:00, Part #3: AMRAP 7: Deadlift First 50 repetitions – 185/135 Second 50 repetitions – 225/155 Time remaining, Max reps – 275/185

WOD for Monday 181126

FREEDOM SAUCE Part #1 - 0:00 - 3:00 21 Overhead Squats (95/65) 21 Lateral Burpees OTB Max Calorie Row ... Rest 3:00 - 6:00... Part #2 - 6:00 - 9:00 18 Overhead Squats (115/80) 18 Lateral Burpees OTB Max Calorie Row ... Rest 9:00 - 12:00... Part #3 - 12:00 - 15:00 15 Overhead Squats (135/95) 15 Lateral Burpees OTB Max Calorie Row ... Rest 15:00 - 18:00... Part #4 - 18:00 - 21:00 12 Overhead Squats (155/105) 12 Lateral Burpees OTB Max Calorie Row 5 Scores - Calories each round and total Calories for WOD

WOD for Saturday 181124

THE 5th HORSEMAN Teams of 3 2 Rounds (30:00 Time Cap) 200 Meter Run Each (250M Row) 100 Power Snatches (75/55) 200 Meter Run each (250M Row) 100 Box Jump Overs (24"/20") 200 Meter Run each (250M Row) 100 Thrusters (95/65) Individuals - 30’s 1st round, 15’s 2nd round

REMINDER

FRIDAY’s classes were great at 6 & 7 No more classes today.... If you missed class this morning be sure to come tomorrow to our 8 or 9 a.m. Group WOD! See you then!!

WORK FOR THE TURK

Show up ready to become acquainted or re-aquatinted with a couple of “The Girls”....not sure who’s going to show up, but rest assured they will help you feel better about any choices you make the rest of the day AACCDEEGIKNNRRY

Thanksgiving Schedule

Here is the schedule for the Thanksgiving Holiday. Come get your pre-meal WOD in Thursday morning. Then, if your self control was off or lacking, come back Friday and let’s get a jump on working it off. It’s going to be a good one!!

WOD for Tuesday 181120

BURN OUT QUICK PACE 21-18-15-12-9: Calorie Row or 2:1 SDLHP 45/35 After each set: 16 Dumbbell Power Snatches (50/35) 48’ Walking Lunge w/single DB OH (50/35)

WOD for Monday 181119

BANE For Time, with a 20:00 Time Cap: 30 Kipping Handstand Pushups 15/10 Ring Muscle-Ups 10 Rounds of "Macho Man" 1 Round of "Macho Man" 3 Power Cleans + 3 Front Squats + 3 Jerks Rx - 165/115, 135/85, 95/65, 75/35 * Move on at 4:00 no matter how many HSPU completed * Move on at 10:00 no matter how many MU completed Scales - HSPU - Band Assisted - DB Push Jerks - DB Strict Press - MU - Burpee Ring Pull-ups - Burpee Jumping Ring Pull-ups

WOD for Saturday 181117

BOXED OUT For Time: 800m Run, 21 Hang Power Snatches, 21 Burpee Box Jumps 400m Run, 15 Hang Power Snatches, 15 Burpee Box Jumps 200m Run, 9 Hang Power Snatches, 9 Burpee Box Jumps Barbell - 115/80 Burpee BJ - 24"/20" IF Rowing - 1000M, 500M, 250M

WOD for Wednesday 181114

The Dweezil Twins 75 Double Unders, 2 Front Squats 75 Double Unders, 4 Front Squats 75 Double Unders, 6 Front Squats 75 Double Unders, 8 Front Squats 75 Double Unders, 10 Front Squats Rx - 225/155 Stimulus note: FS weight should be something we can complete around 15 unbroken repetitions when fresh.

WOD for Saturday 181110

In Teams of 3, with a 30:00 Time Cap: 5 Rounds: 70/60 Calorie Row 50 Deadlifts 80 Single leg Lateral Hops OTB 30 Push Jerks R1: 75/55 R2: 95/75 R3: 115/95 R4: 135/105 R5: 155/115

777 Auto Mall Drive, Suite 110, American Fork, UT 84003, USA

801-885-2674

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