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WOD For: Monday, November 25, 2019

Holiday week schedule

Wednesday – Regular morning/afternoon, close after 4:30pm class

Thursday – Closed

Friday – MAX30 8:30am, MAX45 9:15am, MAXCF 10:00am & 11:30am

Sunday – MAX30 7:30 am + Gobble Gobble Throwdown

MAXCF

STRENGTH
Push Press 3×5*
Set 1 – 65% x 5 Set 2 – 75% x 5 Set 3 – 85% x 5+ 5+ means athlete performs max reps at that weight with the goal of at least 5.

WORKOUT
FOR TIME
30-20-10
Cal Row
Handstand Push-Up or DB Push Press (45/30)
*10 TTB after every full set

MAX45

STRENGTH
ON A 14:00 RUNNING CLOCK…
Build to a 2RM Bench Press
WORKOUT
EVERY 2:00 FOR 5 ROUNDS
10 Deficit Push-up
12 Russian KBS (55/35)
30 Double Unders

MAX30

WORKOUT
3 ROUNDS FOR TIME
400m Ski-Erg
21 KB Goblet Squats
15 Ring Rows
9 Burpees to a plate

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