Today's WOD

Wednesday 11.25
There will be no 9am or 6:30pm class today
Clean and Jerk (7x2 Across on the :90)
@75%
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
20 Wall Balls
20 Toes to Bar


Past wods

Tuesday 11.24
Thanksgiving Day class will be tentatively at 9am this year, weather dependent. If it rains a home WOD will be posted.
Metcon (Time)
4 Rounds:
400m Run
30 Alternating Dumbbell Power Snatches (50/35)
20 Burpee Over DB

 

Monday 11.23
For those who signed up for a headband the final price is $13 a headband! You can pay Coach Ben via venmo, zelle or leave cash at the box! Please leave a note with your name so I know who is paying me. My phone number for payments is 516-818-6927 and my Venmo name is Ben_Sondgeroth.
Back Squat (3-3-3)
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps + @ 90%
Metcon (AMRAP - Reps)
5 sets
2:00 Amrap
75 Double Unders
Max Push Ups
- Rest 1:00 between sets

 

Sunday Funday
Metcon (Calories)
Teams of 2:
AMRAP 15 Calories
On the 2:30 (including 0:00)
10 Power Snatch (75,55)
10 Burpees
*both partners must stop and perform the movements, alternate rowing in remaining time as you see fit*