
A) 7min AMRAP; 3 muscle ups, 200m run.
B) 7min AMRAP; 20’ HS Walk, 100m run
C) CF Metcon
D) Strict HSPU; 4 x 5-10. If you can do more than 10, do them from a 2” deficit.
B) 7min AMRAP; 20’ HS Walk, 100m run
C) CF Metcon
D) Strict HSPU; 4 x 5-10. If you can do more than 10, do them from a 2” deficit.
Skill: Deadlift – Beginning at 65%, 5 x 3 working up to new 3RM
Partner WOD:
Four rounds each, 1:1, for time
20 wall balls 20/14
10 ball slams
Partner WOD:
Four rounds each, 1:1, for time
20 wall balls 20/14
10 ball slams
Warm-Up: 200-meter run, 10 perfect squats, 10 push-ups
Focus: Kettlebell swings – focus on maintaining a flat back throughout movement
WOD:
– 8:00 AMRAP
10 dumbbell push presses
Focus: Kettlebell swings – focus on maintaining a flat back throughout movement
WOD:
– 8:00 AMRAP
10 dumbbell push presses
A) Back Squat 3RM
B) CF Metcon
C) 5rds; 30sec hold at top of pull up, 15 Hollow Rocks every time you get down
B) CF Metcon
C) 5rds; 30sec hold at top of pull up, 15 Hollow Rocks every time you get down
Warm up: freeze tag
Skill: review wod movements
Wod:
In teams of 3, one athlete at a time complete:
900m run- each athlete runs 200m
75yd plate push- each athlete does 1 length of the turf
50 Box jumps
Skill: review wod movements
Wod:
In teams of 3, one athlete at a time complete:
900m run- each athlete runs 200m
75yd plate push- each athlete does 1 length of the turf
50 Box jumps
In teams of 3, one athlete working at a time (except for run – done together). Done in any order, but must complete one station before moving to next.
2000m Row-laids! I need Row-laids for this heartburn!
2000m Row-laids! I need Row-laids for this heartburn!
Skill: 10 min EMOM: Hang clean - 1 rep @ 80% of 1RM
WOD:
Three rounds*
10 Hang power cleans 135/95
10 burpees
75 DUs
Two rounds
10 Hang power cleans 135/95
10 burpees
WOD:
Three rounds*
10 Hang power cleans 135/95
10 burpees
75 DUs
Two rounds
10 Hang power cleans 135/95
10 burpees
A) Hang Clean (anywhere above knee) + full Clean. Spend 12 min finding your heaviest complex for the day
B) CF Metcon
C) 10min clock. 3 c2b, 200m run, 6 c2b, 200m run, 9 c2b, 200m run etc
B) CF Metcon
C) 10min clock. 3 c2b, 200m run, 6 c2b, 200m run, 9 c2b, 200m run etc
Happy Thanksgiving everyone! We are thankful for all of our members! You are like family. Enjoy!