Join us for the 2017 Vintage Holiday Party this Saturday at 8:30PM at Pass and Provisions!
6:00PM @ Heights High School Track
10 Minute Warm-Up
Dynamic Flexibility
2 Person Relay – 10x200s
2 Lap Cool-Down
Static Stretch
AMRAP 5 Minutes X 3
Ski 500/400m
30 High Plank Knee to Opposite Elbow
10 Push Ups (Advanced 20)
Max Reps Wall Balls in remaining time
Rest 1:00
Cycle 2 – Test Week – Day 4
Compare to 10/12/2017
2 rounds
10 Face Pulls
10 Push Ups
Row 300m/250m
3 Attempts at 1RM Clean and Jerk
In 20 minutes build in weight. Then 3 attempts at a 1RM
3 Rounds
50m Farmer’s Carry (53/35lbs per hand)
Row 500m
10 minute cap
Beginner: 35/26
Intermediate+: Rx
The key to this workout is pushing yourself on the row.
AMRAP 3 Minutes x 4
20 Wallballs 20/14lbs
15 Toes to Bar
Max Rep DB Snatch in remaining time (50/35)
Rest :60
Score is total DB Snatch
One Comment to "WOD – Thursday, November 30, 2017"
Douglas says:
November 29, 2017 at 9:34 pm -
QoD: if you found a time machine in your backyard that could only go into the past, what place and time would you visit?