11-30 WOD ‘Diane’- Oh how we missed YOU!

Friday

Time to lift heavy sh*t!
Time to lift heavy sh*t!

WOD:

‘Diane’

Warm up/mobility = see board!
A. Take 15 minutes to work up to a heavy 5RM deadlift.

B. 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Cool

ROLL

$$$ 100 ab mat sit ups for time. Beat your last time and remember to record your time in your WOD books!

Friday

WOD:

‘Diane’

Warm up/mobility = see board!
A. Take 15 minutes to work up to a heavy 5RM deadlift.

B. 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Cool

ROLL

$$$ 100 ab mat sit ups for time. Beat your last time and remember to record your time in your WOD books!

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11-29 WOD

Thursday

Warm up/ mobility- see board
A. 8 Sets
FrontSquat x 2 reps (@85% of 1RM)
BoxJump x 5 reps (36″)
Rest 2-3 min
B. 5 Rounds
Row 500m
15 WallBallBurpee
15 WallBallSitUp

WallBallBurpee -> Do a wallball then burpee == 1 rep!!!!

11-28 WOD

Wednesday


WarmUp
Row 500m
1 Lap Spiderman
15 InchWorm+PushUp
8 Forward Rolls
20 JumpSquat

A. Take 10 min to practice HS Hold / Walk

B. AMRAP6
7 PullUp
7 BoxJump (24/20″)
Rest 3 min
AMRAP6
3 PowerSnatch (135/95 lb)
Row 250m
Rest 3 min
AMRAP6
3 DeadLift (225/155 lb)
21 DU

Cool
Roll

11-22 Happy Thanksgiving!

Box is closed but those of you that registered for the 4mi Turkey Trot run, we will meet you at the zoo at 7:50am.
Text, shannon at 503-810-4722 to meet up. Since we are running with the kids, we plan to go in the third heat at 8:30am.

Happy Thanksgiving ALL!

Friday, Box opens up at 4:00pm! GET IN HERE!
Sat and Sun regular schedule!