Tuesday, November 25, 2014

Monday & Tuesday:  Regular Schedule

Wednesday: 5:30am, 6:30am, 9:30am (this will only be held if at LEAST 5 people register), 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Barbell Club

Thursday: 9am WOD

Friday: 10am and 11am WOD

Saturday: 10am, 11am

Sunday: Regular WOD Schedule (but yoga is cancelled)

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Fitness & performance:
EMOTM 12:

• 3 presses, 80% of 1RM (minute 1-6)
• 2 presses, 85% of 1RM (minute 7-10)
• 1 presses, 90% of 1RM (minute 11-12)

Fitness:
4 rounds, 1 minute stations:
Hang cleans, 95/65
Weighted sit-ups, 25/15
Pushups
Walking lunges with 25/15lb plate
Performance:
4 rounds, 1 minute stations:
 

• Hang cleans, 115/80
• Weighted sit-ups, 25/15
• Hand off ground pushups
• Walking lunges with 45/25lb plate