SandyDog Strength and Conditioning

WOD 251125

A.1
5 rounds:
5 press
12 seated db lat raise

A.2
5 rounds:
10 power cleans
Row 500m/450m
10 strict pull ups
(20:00 cap)

A.3
3 rounds:
:15 l-sit
10(e) teapot

Happy Thanksgiving week! Check out our schedule this week:

Wednesday: 6:00 am class, open gym until 4:00pm
Thursday: 9:00 am class only, Fight Gone Bad
Friday: No classes, 7:00am-4:00pm open gym only
Saturday: 9:00 am class
Sunday: 9:00 am class

WOD 251118

A.1
5 rounds:
3 press
10(e) single arm leaning db lat raise

A.2
5:00 AMRAP
10/8 cal row
3-6-9-12-15…. Feet elevated ring row

Rest 2:00

5:00 AMRAP
10/8 cal row
3-6-9-12-15… strict press #75/ #55

Rest 2:00
5:00 AMRAP
10/8 cal row
2-4-6-8-10…. Strict pull up

A.3
3x30 sandbag front carry