OHS & “DOUBLE JOINTED”
Wednesday, November 27th, 2019
Work Out of the Day
SKILL/SWOD
I. SWOD
5 sets of 1 rep-
10 sec pausing OHS:
set 1 @ 50%
set 2 @ 55%
set 3 @ 60%
set 4+5: build to heavy
METCON
RX+
ONLY OPEN UNTIL 10 TODAY
WOD performed with class.
Silverback Primer
3 Sets Each Side:
7 Single Arm DB Bench Press
7 Single Arm DB Bent Over Row
Pausing Overhead Squat
5 Sets of 1
*10 Sec Pause in Bottom
Conditioning
“Double-Jointed”
AMRAP 16:
15 OHS (95/65)
30 Double Unders
15 DL (95/65)
30 Double Unders
NEWS & UPDATES
STRENGTH BIAS PROGRAMMING BEGINS AGAIN 12/2!
UPCOMING & IMPORTANT DATES AND EVENTS
Wednesday, November 27th
Morning class schedule as usual: 6,7,8,9am
Legends class schedule as usual: 8, 9, 10, 11am
Box closes at noon for the holiday.
Wednesday, November 27th
Morning class schedule as usual: 6,7,8,9am
Legends class schedule as usual: 8, 9, 10, 11am
Box closes at noon for the holiday.
Thursday, November 28th
Box closed for Thanksgiving…HOWEVER we are running the Turkey Trot, as usual.
We’ll meet at the north football goal post/upright at 6:30am. Race starts at 7:00am!
Register HERE
Friday, November 29th
Normal class schedule.
Saturday, November 30th
8:00am Open Gym & Yoga
9:00am Coach Ed & Sam’s Team WOD
Friday, December 6th
7:30pm @ the box: REBELS’ ANNUAL HOLIDAY PARTY!
MORE DETAILS TO COME!
SAVE THE DATE!
Saturday, December 7th
8:00am Open Gym & Yoga
9:00am Coach TBD Team WOD
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