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

II. “Double Jointed”
16 min. AMRAP:
15  x OHS 95/65
30 x DU
15 x DL
30 x DU

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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