11.23.2023

Happy Thanksgiving.

Closed for today

11.22.2023

Strength
Block 3- eccentrics
front squats
4 x 3 reps @60X1 at 75%

WOD
"Bird's Eye View"
15:00 EMOM
min 1- 15/12 cals row
min 2- 5 TTB + 5 burpees to a target
min 3- 10 thrusters 75/55  45/35

11.21.2023. Member of the Month

WVV
5:00 AMRAP
10/8 cals choice + 2 snatch (power or squat) 155/105 + 2 ring muscle ups
2:00 rest
5:00 AMRAP 
10/8 cals choice + 3 cleans (power or squat) 185/125 + 3 sHSPU
2:00 rest
5:00 AMRAP
10/8 cals choice + 4 DL 225/185 + 4 pistols each side

11.20.2023

Strength
Block 3- eccentrics
Back squat 4 sets of 1 rep @50X1 at 80%

WOD
"Devil's playground"
for time
100 single arm devil's press 50/35  35/20
E2MOM 10 sit ups

11.19.2023

SWIM WOD

6545 Flying Cloud Drive Eden Prairie

9am

11.18.2023 Partner WOD

WOD
"Rogue Invitational Like"
with a partner- you go I go 
3 rounds each
25 DUs
5 power cleans 185/125

then
3 rounds each
25 DUs
5 squat cleans 185/125

then 
3 rounds each
25 DUs
5 power clean & jerks  185/125

11.17.2023

Strength
 
A. rack pulls 4 sets of 5 reps @80-85% DL max
between sets complete 30 seconds each side of part B
B. half kneeling hip flexor mobilization https://youtu.be/DJJeSaffTHg?si=dRFBDn6xCZsDIMEu


WOD
"Kickoff"
2 rounds 
21 cals row
21 cals bike
rest 1:00
15 cals row
15 cals bike
rest 1:00
9 cals row
9 cals bike
rest as a partner does one round