Monday, November 23, 2020

For time: 
10 Ring Muscle Ups MRX 3 Pull-ups & 3 Dips for each MU (split up as needed) or 10 Burpee C2B
15 Strict Handstand Push-ups MRX 2/4” riser or 30 Push-ups
20 Squat Cleans 155/105# MRX 115/80#
400 Meter Run

Rest 3 Minutes, then

“Finisher”
Max rep set of TnG Squat Cleans at WOD load

Thanksgiving Schedule is as follows:

Wednesday, November 25th:  6:30pm class is canceled

Thursday, November 26th: (Thanksgiving Day):  Closed

Friday, November 27th: 8:00am and 9:30am classes offered, all other classes are canceled.

24 thoughts on “Monday, November 23, 2020”

  1. Jessica Van De Wiele

    WOD 7:29
    6 burpee C2B 4 burpee pull-ups
    15 strict HSPU with 2 Ab mats
    20 105# squat cleans
    400 m run

    Max squat cleans
    7 total

  2. Skill/strength – pull ups, dips, 2 mat strict HSPU, squat cleans 3 @ 85, 95, 100 105, 115

    WOD – 30 pull ups, 30 parallette dips, 15 strict HSPU with 3 mats, 20 squat cleans at 105, 400 M run – 12:16

    Finisher – 6 squat cleans at 105

  3. 5 Sets of the following:
    E3MOM
    1 Ring MU
    2 Strict HSPU’s
    3 Squat Cleans 135/155/155/155/155

    WOD
    As Rx’d
    MU’s and HSPU’s unbroken
    Squat cleans: 6-5-4-3-2
    400-1:49
    Time: 5:30

    “Finisher”=10

  4. Strength & Skills
    1 ring mu + 2 strict hspu w/ 2 mats + 3 squat cleans 105
    * back locked up.. made for an interesting workout 🙁
    Wod somewhat as rx
    3 ring mu’s then failed next 3…finished with bar mu’s
    15 Strict hspu’s with 1-2 mats (added 2nd mat for last 5)
    20 squat cleans 105#
    400m run
    10:50
    Finisher: 20

    Hot mess this morning. Good job on your bar mu Alec!!
    6a crushed this workout.

  5. 2 rounds of ring Mu attempt, 2 strict hspu, 3 105 sc
    Then practiced false grip ring mu remainder of time

    Wod
    10 pull-ups/10 ring dips for 3 rounds
    3 strict hspu then 12 strict with 1 pad
    20 SC 105#
    =10:56

    Finisher 13

  6. Strength w/3 pull-ups 3 bar dips
    165#, 185#, 185#, 185#, 205#

    WOD 155#, w/30 pull-ups & 30 bar dips, strict hspu
    13:26

    Finisher: 7@155#

  7. Strength & skills: E3MOM – 4 rounds
    1 RMU
    2 Strict HSPU
    3 SC@115-135-135-155

    WOD Rx* (row)
    RMU – unbroken
    HSPU – 10/5
    SC – singles (Brutal)
    7:26

    Finisher: 5

  8. strength/skills: burpee plu, 2 abmats, 3 ea @ 65-65-75-65-65 sq cleans

    WOD w/burpee plu, 2 abmats, 65# = 9:51
    finisher = 10 TnG sq cln

  9. Activate:
    1-2 strict Ring transitions
    1 strict HSPU
    2-3 squat cleans 95/105

    WOD w/105#
    30 pull-ups
    30 dips
    15 strict HSPU (1 pad for 10, 2 pads for 5)
    20 squat cleans
    Finisher: 15 TNG squat cleans

  10. Activator
    1 burpee C2B
    2 strict HSPU w/1 abmat
    3 SC 85-105-115-115-125
    WOD w/
    10 burpee C2B
    15 Strict HSPU w/1 abmat
    20 SC @ 105#
    10:47
    Finisher – 10

  11. Warm Up
    3 dips + 3 pull ups
    HSPU Ab mats 3, 3, 2, 2, 2
    3 Squat Cleans 65, 65, 75, 75, 95

    WOD
    3 Dips (green band) + 3 Pull ups – 10 sets
    15 HSPU 3 ab mats
    20 Squat Cleans @ 75#
    400 M Run
    20:55 (finished a little over cap)

    Finisher
    3 TnG Squat Cleans @ 75# – failed 4th at the top (balance issue)

  12. Warm up
    Swing on the rings-2 strict HSPUs (1 ab mat) and 3 TnG Squat Cleans
    105-105-115-125-135

    WOD
    w/3 RMU attempts (didn’t get any) then 7 burpee C2B, SHSPUs w/1 ab mat and bike for run
    9:53

    Finisher
    10 squat cleans

    KP extreme power abs w/Chrissy

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