Monday November 20, 2017

Back Squat

5 @ 7

5 @ 8

5 @ 9

5 @ 9 (load drop)

5 @ 9 (load drop)

then,

1k Row Time Trial

Tuesday November 21, 2017

Push Jerk

2-2-2-2-2

then,

15min EMOM

Min 1: 7 Bar facing burpees

Min2: 5 Power cleans 165/115lbs

Min3: 7 CTB Pull ups

Wednesday November 22, 2017

Partner WOD

Buy-in, 100 WBs 20/14lbs

then,

18min AMRAP

12 Med ball lunges in place 20/14lbs (med ball stays at chest or higher)

8 Push ups

6 Box jumps 24/20lbs

* The 18 min clock will begin at the start of the wall balls, but after wall balls are competed 1 Partner must be holding the top of the dead lift in order for work to be done.

Men: 185lbs

Women: 125lbs

Thursday November 23, 2017

Turkey Day Dinner WOD For time:

Buy-in: 25 Power Clean and Jerks 135/95lbs

then,

Choose your favorite in each category!

Protein

Turkey – 25 Burpees

Ham – 30 Burpees

Starch

Mashed Potato – 2 Laps around the building

Sweet Potato – 3 Stop Sign Runs

Topping

Gravy – 30 Pull Ups

Cranberry Sauce – 30 Push Ups

Side

Green Bean Casserole – 30 Ab Mat Sit Ups

Stuffing – 25 TTBs

Bread

Bread Rolls – 3 Stop Sign Runs

Crescent Rolls – 2 Lap Around the Building

Pie

Apple – 50 Mtn Climbers

Pumpkin – 50 Mtn Climbers

then,

Cash-out: 25 Front Squats 135/95lbs

Friday November 24, 2017

Establish a 1 RM Power Snatch in 10min

-Rest exactly 3min-

15min AMRAP

25 DUs

15 ab mat sit ups

5 Power Snatches @ 80% (of the snatch you performed in the 10 minutes prior)

 

Saturday November 25, 2017

Partner WOD – Part Duex

For time:

50 – 40 – 30 – 20 – 10

Calories on the Rower

Bench Press 115/80lbs

then,

Cash-out: Accumulate 3min in the Hollow body hold as a team.

25min Time Cap

*Partners may divide the reps however they see fit, but only one person may work at a time.

**Sub runs for rowing if need be at 800-600-400-200-100.

Sunday November 26, 2017

18min AMRAP

15 Box jumps 24/20″

12 Push presses 115/80lbs (from the floor)

9 TTB