ACF – November 24, 2020
WOD BlogWorkout of the Day:
Front Squat 1 Rep Max
Then:
1 Mile Run
Workout of the Day:
Front Squat 1 Rep Max
Then:
1 Mile Run
Holiday Schedule 11/23 – 11/28
Monday 11/23: Normal hours
Tuesday 11/24: Normal hours
Wednesday 11/25: 9:30am, 4:00pm, 5:00pm Only
Thanksgiving Day: 9:00am Only (we will be working out in parking lot so please park above in upper lot)
Friday 11/27: CLOSED
Saturday 11/28: Normal hours
Front Squat
10 Rounds- 1 Rep on the 1:30
1 Rep = 1 Squat Snatch with a 2 second pause at the knee + 1 Squat Snatch
Reset at the start of second Rep- do not touch and go
Start at 60% of 1 rep max and build to 80% thru the 10 rounds
Then- not for time-
21-15-9
Strict Pull-ups
Push-Ups
Box Step Ups with Empty Barbell
Workout of the Day:
Front Squat
On the 2 Min.
3×2 @ 85%
3×1 @ 90%
2×1 @ 95%
Accessory:
2 Rounds
30 Hollow Rock
30 Superman
Hip Mobility
Workout of the Day:
20 Min. AMRAP
10 Push Press (115/83)
10 KB Swing (53/35)
10 Box Jumps (24/20)
3 Rounds
Run 800M
Rest 2 Min.
Run 400M
Rest 1 Min.
Accessory:
3 Rounds
10 Pull-ups
10 Toes to Bar
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Workout of the Day:
21-15-9
Wall Ball Shots (30/20)
Toes to Bar
Rest 3 Mins
Repeat
Workout of the Day:
10 Min EMOM
1 Rep every min
Squat clean @ 70 % of 1 Rep Max
Then:
30-20-10 / 21-14-7
Cals Assault Bike
15-10-5
Power Clean (135/95)