Tuesday, November 21 2023
Posted by Mandee on November 21st, 2023
19 responses

Build Up E2MOM
10 Strict Press - 7 Push Press
5 Strict Press - 3 Push Press
1 Jerk - 1 Jerk - 1 Jerk
5 Rounds For Time or 1 Round For Time: (15min cap)
3 (15) Handstand Push-Ups or 1 (5) Wall Walks
6 (30) Shoulder to Overhead 135/95 RX+165/115 MRX 95/65
9 (45) Dips RX+ Ring
12 (60) Push-Ups
15 (75) Box Jumps 24/20” RX+30/24 MRX 20/18
Core & Handstand Walk Development
20 Plank Shoulder Taps
25 Weighted Sit-Ups (Heavy)
1min Handstand Hold
25 Back Extensions
10 Wall Facing Handstand Shoulder Taps
50' to 150’ HS Walk or Partner Wheelbarrel Walk
*************************************************************************
THANKSGIVING SCHEDULE!
Wednesday, November 22: Regular schedule through the 11:30am class, ALL AFTERNOON CLASSES CANCELLED.
Thursday, November 23: All classes cancelled. HAPPY THANKSGIVING!
Friday, November 24: Three classes at 8am, 9am, and 10am. All other classes cancelled. We will NOT have childcare.
Saturday, November 25: Annual Iron Bowl WOD at 8am, 9am and 10am. All other classes and Open Gym cancelled. We will NOT have childcare.
Sunday, November 26: regular schedule
*************************************************************************
19 responses to "Tuesday, November 21 2023"
November 21, 2023 at 7:24 am
B. 3+14 rx (da dips…)
C. 📚
November 21, 2023 at 9:20 am
B. 4+10 Rx (Wall Walks)
November 21, 2023 at 9:38 am
14:15 Rx (5 rounds/HSPU/ring dips)
November 21, 2023 at 12:03 pm
B: 4 rx
November 21, 2023 at 12:11 pm
4+1 rx hand release push ups. Rings. Hspu
November 21, 2023 at 1:56 pm
November 21, 2023 at 3:33 pm
115(5)-195(3)
225-255-285x
140 reps rx+
November 21, 2023 at 5:00 pm
14:48 rx+
November 21, 2023 at 5:19 pm
14:10 Rx+ (1 round, HSPU)
November 21, 2023 at 5:39 pm
15:00 rx, ring dips. (5 rounds)
November 21, 2023 at 6:12 pm
4+54 Rx+ 1 rnd, wall walks
November 21, 2023 at 6:13 pm
B: 14:34, RX, 5rds (hspu/135#/ring dips)
November 21, 2023 at 6:19 pm
B. 316 RX+ (9 reps from finishing) (straight through / HSPU)
November 21, 2023 at 6:52 pm
12:46 rx hspu 1 round
November 21, 2023 at 7:37 pm
B-3+10
C-Complete
November 21, 2023 at 8:23 pm
November 21, 2023 at 8:54 pm
B. 12:06 RX+ ( 5 RNDs/HSPU/Rings )
November 21, 2023 at 9:05 pm
November 21, 2023 at 9:18 pm
A. 180
B. 214 reps RX+ with HSPU, 1 round (11 from finishing)