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Monday WOD 12/4/23

Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm

STRENGTH:
KETTLEBELL COMPLEX:
SA KB ROW
SA KB SWING (RUSSIAN)
SA KB THRUSTER
Rep Scheme: 5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5 (each arm)
Pick A Weight you can manage.
WOD:
Annie On The Run
50-40-30-20-10
Double Unders (double reps if doing singles)
Ab Mat Sit Ups
200 Meter Run after each round (carry med ball for advanced)

STRENGTH:
KETTLEBELL COMPLEX:
SA KB ROW
SA KB SWING (RUSSIAN)
SA KB THRUSTER
Rep Scheme: 5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5 (each arm)
Pick A Weight you can manage.
WOD:
Annie On The Run
50-40-30-20-10
Double Unders (double reps if doing singles)
Ab Mat Sit Ups
200 Meter Run after each round (carry med ball for advanced)

STRENGTH:
KETTLEBELL COMPLEX:
SA KB ROW
SA KB SWING (RUSSIAN)
SA KB THRUSTER
Rep Scheme: 5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5 (each arm)
Pick A Weight you can manage.
WOD:
Annie On The Run
50-40-30-20-10
Double Unders (double reps if doing singles)
Ab Mat Sit Ups
200 Meter Run after each round (carry med ball for advanced)

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Friday WOD 12/1/23

Friday Schedule: 6am/8am/9am WOD – Open Gym 430

ROWVEMBER IS DONE – I WILL ANNOUNCE SCORE LATER!

WOD:
10 Rounds For Time:
10 DB Deadlifts
10 V-Ups
Strength:
Build to Heavy 3 Rep Deadlift

WOD:
10 Rounds For Time:
10 DB Deadlifts
10 V-Ups
Strength:
Build to Heavy 3 Rep Deadlift

WOD:
10 Rounds For Time:
10 DB Deadlifts
10 V-Ups
Strength:
Build to Heavy 3 Rep Deadlift

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Thursday WOD 11/30/23

Thursday Schedule: 6am/8am/9am/530pm WOD

ROWVEMBER FINALE: TODAY YOU ROW UNTIL YOUR HEART IS CONTENT (AS LONG AS THE DOORS ARE UNLOCKED) FINAL DAY TO ROW!!!

`

WOD
For Time:
1000 Meter Row
Then…
10 Rounds of:
7 Bar Facing Burpees
3 Thrusters (95/65)
Then…
800 Meter Run

WOD
For Time:
1000 Meter Row
Then…
10 Rounds of:
7 Bar Facing Burpees
3 Thrusters (95/65)
Then…
800 Meter Run

WOD
For Time:
1000 Meter Row
Then…
10 Rounds of:
7 Bar Facing Burpees
3 Thrusters (95/65)
Then…
800 Meter Run

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Wednesday 11/29/23

Wednesday Schedule: 6am/8am/9am/530pm WOD – Open Gym 9am/530pm

Rowvember Rules Today: Warm Up and Cool Down Rowing ONLY today. Before the WOD and after the WOD but within your class time schedule please.

WOD
8 Rounds for Time:
8 Shuttle Runs
8 DB Strict Presses
STRENGTH (Not For Time)
3 Sets (Build In Load)
10 SA DB Rows Each Side
10 Barbell Hip Thrusts (Build in Load)

WOD
8 Rounds for Time:
8 Shuttle Runs
8 DB Strict Presses
STRENGTH (Not For Time)
3 Sets (Build In Load)
10 SA DB Rows Each Side
10 Barbell Hip Thrusts (Build in Load)

WOD
8 Rounds for Time:
8 Shuttle Runs
8 DB Strict Presses
STRENGTH (Not For Time)
3 Sets (Build In Load)
10 SA DB Rows Each Side
10 Barbell Hip Thrusts (Build in Load)

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Tuesday WOD 11/28/23

Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm

ROWVEMBER RULES TODAY: Today its 2000 Meter Minimum or more if you choose (all in one sitting). Anything under 2000 in one sitting does not count.

WOD
3 Rounds:
10 DB Hang Power Cleans
50 Double Unders or 100 Singles
10 DB Box Step Ups
Rest 2 Min
3 Rounds:
8 DB Hang Power Cleans
30 Double Unders or 60 Singles
8 DB Box Step Ups
Rest 2 Min
3 Rounds of
6 DB Hang Power Cleans
12 Double Unders or 36 Singles
6 DB Box Step Ups
Cash Out:
5 Rounds of
20 Ab Mat Sit Ups
10 V-Ups

WOD
3 Rounds:
10 DB Hang Power Cleans
50 Double Unders or 100 Singles
10 DB Box Step Ups
Rest 2 Min
3 Rounds:
8 DB Hang Power Cleans
30 Double Unders or 60 Singles
8 DB Box Step Ups
Rest 2 Min
3 Rounds of
6 DB Hang Power Cleans
12 Double Unders or 36 Singles
6 DB Box Step Ups
Cash Out:
5 Rounds of
20 Ab Mat Sit Ups
10 V-Ups

WOD
3 Rounds:
10 DB Hang Power Cleans
50 Double Unders or 100 Singles
10 DB Box Step Ups
Rest 2 Min
3 Rounds:
8 DB Hang Power Cleans
30 Double Unders or 60 Singles
8 DB Box Step Ups
Rest 2 Min
3 Rounds of
6 DB Hang Power Cleans
12 Double Unders or 36 Singles
6 DB Box Step Ups
Cash Out:
5 Rounds of
20 Ab Mat Sit Ups
10 V-Ups

Comments Disabled| |