Saturday 11/28

Class reminder: we are back to regular schedule this weekend! Today 7 am, 9 am and 11 am, see you here! 

fitness

Skill- 

A1. Db bench press 12 reps X 3 sets 

A2. Banded tricep extension 12 reps X 3 sets 

A3. KB farmers hold - 45 sec at challenging weight X 3 sets 

Wod

15 cal row 

40 abmat sit ups 

14 cal row 

35 kb swings 

13 cal row 

30 wall balls 

12 cal row 

25 k2e

11 cal row 

20 ring rows 

10 cal row 

Performance

Skill 

A1. Db bench press - 12 reps X 3 sets 

A2. Ring dips - 10 reps X 3 sets 

A3. KB farmers hold- 60 seconds X 3 sets at 70/53# per hand 

Wod

20 cal row 

40 abmat sit ups 

18 cal row 

35 kb swings 

16 cal row 

30 wall balls 

14 cal row 

25 t2b

12 cal row 

20 pull ups 

10 cal row 

Beginner 

Skill

A1. Db bench press 12 reps X 3 sets 

A2. Banded tricep extension- 10 reps X 3 sets 

A3. KB farmers walk - 100 ft at challenging weight X 3 sets 

Wod

3 rounds 

15 cal row 

20 KB swings 

25 sit ups