Thanksgiving week schedule
Thursday 11/24 CLOSED for Thanksgiving Day
Friday 11/25 9am-10am Post Turkey Day Family WOD, 10am-12pm Open Gym
Saturday 11/26 Normal schedule
Thursday 11/24 CLOSED for Thanksgiving Day
Friday 11/25 9am-10am Post Turkey Day Family WOD, 10am-12pm Open Gym
Saturday 11/26 Normal schedule
Gymnastics
Metcon (No Measure)
Rope Climb Practice
(10min)
Work on your Rope Climb. Foot work, Strength, Efficiency, J hook style, etc where you need the help the most
Work on your Rope Climb. Foot work, Strength, Efficiency, J hook style, etc where you need the help the most
Metcon
Metcon (4 Rounds for reps)
E2MOM 16
Minute 0,8- AMRAP2 Legless Rope Climbs *
Minute 2,10- AMRAP2 Strict Knees to Elbows
Minute 4,12- AMRAP2 Handstand Push ups
Minute 6,14- AMRAP2 Wall ball Sit ups 20/14**
Minute 0,8- AMRAP2 Legless Rope Climbs *
Minute 2,10- AMRAP2 Strict Knees to Elbows
Minute 4,12- AMRAP2 Handstand Push ups
Minute 6,14- AMRAP2 Wall ball Sit ups 20/14**
*Scales for legless rope climb: rope climb with legs, Limited height rope climb, rope get up
**Scales for WB sit up: use lighter plates
**Scales for WB sit up: use lighter plates
Metcon (Time)
For time,
21-15-9
Burpee pull ups*
Burpee Box Jump Over 24/20
21-15-9
Burpee pull ups*
Burpee Box Jump Over 24/20
(18min cap)
*If you don’t have pull up, do burpee jump to 6″ target
*If you don’t have pull up, do burpee jump to 6″ target
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