SUNDAY 11.26.2017 WOD

WARM-UP 2 Minute Row, Bike or Jump Rope PART I: ACCESSORY 2 Rounds, Led by a coach. 90″ Slow Step-downs w/a Partner 30″ – 45″ Straight Arm Hang From Rings/Pull-up Bar Inchworm to Straight Arm Plank Across Gym PART II: CONDITIONING 4 Minute...

SATURDAY 11.25.2017 STAMFORD STRONG

7:00 am advanced level Warmup: 1 RNFT Bicep opener 5/5/5/5 External oblique opener Part 1: 2 sets for 60 sec stiff leg deadlift with a weight you can maintain proper hinging. Rest :60 sec between sets Part 2: 20 min clock to build up to a 1 RM conventional or trap bar...

SATURDAY 11.25.2017 WOD

PART 1 3 RNFT with an Empty Barbell 10 RDLs 10 Bent Over Rows 10 Strict Press 10 Back Squats 3 Inchworms PART 2 FITNESS With a Partner. P1 completes an entire round. P2 completes an entire round. 5 Rounds Each: 20 Air Squats 15 Cals Rowing 10 Full Swings 53/35 SPORT...

FRIDAY 11.24.2017 WOD

THANKSGIVING SCHEDULE Friday 24th – 9am, 10am and 11am Saturday 25th – Normal Schedule FITNESS Teams of 2. 10 Rounds Each of: 50 DUs or 25 DUs or 100 Singles 15 Kipping Knee Ups or AbMat Situps 10 DB/KB Floor Presses 50/35 P1 completes an entire round. P2...

THURSDAY 11.23.2017 THANKSGIVING WOD

THANKSGIVING SCHEDULE Thursday 23rd Thanksgiving Day – 9am and 10am Friday 24th – 9am, 10am and 11am Saturday 25th – Normal Schedule New Thanksgiving Tradition – 1st Annual “Thanksgiving Sampler Platter” With a Partner. One person...