Nov. 19 – 25, 2018

Push Press

5-3-3-1-1-1

Superset w/4 sets of 8 strict pull ups

then,

12min AMRAP

10 TTB

10 Hang Clean and Jerks 115/80lbs

50 DUs

Build to a heavy complex in 15 min:

Power Clean x 2 + Hang Squat Clean

then,

22min AMRAP

30 Russian KBS 53/35lbs

20 Alt Jumping lunges

10 Plate Burpees 45/25lbs

Bench Press

7-7-7-7-7

Superset w/Single Arm Bent KB Rows, 8 reps per arm

then,

For time:

10 Strict HSPUs

15 Ring MUs

800m Run

15 Ring MUs

10 Strict HSPUs

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

OHS

5-5-5-5-5

then,

Partner WOD

For time:

500m Row x 10

*While Partner 1 Rows their first 500m, Partner 2 must hold a tall plank. After the first 500m is complete, they’ll switch. When Partner 1 rows their second 500m, Partner 2 will “rest” in the bottom of a squat. Then, they’ll switch. Each partner should hold the tall plank 3 times, and the squat twice. If at any time the person planking/squatting needs to rest, the person on the rower must stop.

3 RFT

15 Deadlifts 155/105 lbs

50 ab mat sit ups

12 Hang Power Cleans 155/105 lbs

50 DUs

9 Push Jerks 155/105 lbs

3 RFT

50 Walking Lunges (unweighted)

500 ft Suitcase Carry – Left 70/53lbs

25 HR Push ups

500 ft Suitcase Carry – Right