Overhead Squat E3MOM
10 – 5 – 5 – 20
*Going for 20rep max*
“Flamethrower” by DB
13min AMRAP:
6 Sumo Deadlift High Pulls 95/65 RX+135/95 MRX 75/55
7 Overhead Squats
42 Double Unders OR 13 Box Jump Overs *with hands* 30/24” MRX 24/20”
Core & Pistol Development
2×13 Barbell Sit-ups
2×13 Pistols Left Leg
2×13 Hip Extensions
2×13 Pistols Right Leg
2×13 Wallball Leg Lifts
2×13 Kettlebell Goblet Cossack Squats each leg
Thanksgiving Schedule!!
Wednesday 11/27: We will have all morning classes and morning Open Gym, regular childcare hours, closing early at 12:30pm
Thursday 11/28: All classes cancelled…Happy Thanksgiving CFHSV!
Friday 11/29: Three classes only at 815am, 915am and 1015am, no childcare
Saturday 11/30: CFHSV Annual Iron Bowl WOD! Three classes only at 8am, 9am and 10am, no childcare
A. 95-115-135-95
B. 5 rx dus
C.
95-115-135-95
6+4 rx (dubs)
At home
A. 18 @ 150
B. 7+16 rx (box jump overs)
At home
A. 18 @ 150
B. 7+16 rx (box jump overs)
At home
A. 18 @150
B. 7 + 16 rx (Box Jump Over)
A) 135(10) – 155(5) – 185(5) – 145(20)
B) 5+6 Rx+ (BJ overs)
A. Training = 4 x 5 across @115
B. 8 + 13 rx
185(20)
8+1 Rx+ (BJO)
75(10)-95(5)-115(5)-75(20)
6+7 rx dubs
A. 95-115-135-135
B. 7 +2 rx
A. 65-85-115-100
B. 7 Rx
A. Training (#175 for 20 back squat)
B. 10+15 RX BJO
2023: 9+13 RX+ (DUs)
17 @ 185
8+8 Rx+ box jumps
A. Training
B. 8+9 rx (DU)