WOD

Wednesday, November 21st

November 20, 2018

For Time (40min cap)

“Stuffing the Turkey”

30-20-10
4x DU’s
KB Swings (70/53)
TTB
Squat Cleans (135/95)

“Fitness”

30-20-10
4x DU’s
KB Swings (choose weight)
Abmat Sit-ups
Goblet Squats (same as KBS)

Extra Credit

Hip Extensions 3×20
GH Raises 3×10


Wednesday, November 21st

Thanksgiving Hours:

Wednesday: 6, 7, 8, 9:30, 11am & 12, 3, 4pm (closed at 5pm)
Thursday: 8 & 9:30am (closed at 10:30)
Friday: 8, 9:30, 11am (closed at 12pm)
Saturday & Sunday: Normal Hours

For Time (40min cap)

“Stuffing the Turkey”

30-20-10
4x DU’s
KB Swings (70/53)
TTB
Squat Cleans (135/95)

“Fitness”

30-20-10
4x DU’s
KB Swings (choose weight)
Abmat Sit-ups
Goblet Squats (same as KBS)

Extra Credit

Hip Extensions 3×20
GH Raises 3×10


Tuesday, November 20th

November 19, 2018

Thanksgiving Hours:

Wednesday: 6, 7, 8, 9:30, 11am & 12, 3, 4pm (closed at 5pm)
Thursday: 8 & 9:30am (closed at 10:30)
Friday: 8, 9:30, 11am (closed at 12pm)
Saturday & Sunday: Normal Hours

Split Jerk (front rack)

3-3-2-2-1-1-1

“Open”

3 Rounds
15 S2OH (135/95)
15 Pull-ups

“Fitness”

3 Rounds
20 Hand-Release Push-ups
20 Ring Rows

Extra Credit

Half Kneeling Bottoms up KB Press 3×10/side
Bent Over DB Row 3×10/side
GHD Sit-ups 3×20


Monday, November 19th

November 18, 2018

Thanksgiving Hours:

Wednesday: 6, 7, 8, 9:30, 11am & 12, 3, 4pm (closed at 5pm)
Thursday: 8 & 9:30am (closed at 10:30)
Friday: 8, 9:30, 11am (closed at 12pm)
Saturday & Sunday: Normal Hours

Front Squats

6@60%
6@65%
6@70%
6@75%
6@80%
 

“Open”

For Time
5-4-3-2-1
Deadlift (275/185)
Strict HSPUs
Bar Muscle-ups
 
 

“Fitness”

21-15-9
Deadlift (155/105)
Hand-Release Push-ups
Air Squats
 

Extra Credit

DB Split Squat 3×15/leg
Side Plank 3x :60/side


Sunday, November 18th

November 17, 2018

40EMOM

Station 1: 8 Burpee Box Jump Over (24/20)
Station 2: :40 Dead Bugs
Station 3: :20 Sprint Row
Station 4: 20 Unbroken Wall Balls (20/14)
Station 5: :40 Sit-ups


Saturday, November 17th

November 16, 2018

Station 1

3AMRAP
3 Deadlifts (135/95)
3 Hang Power Cleans
3 S2OH

Station 2

3AMRAP
10 Wall Balls (20/14)
10 TTB

Station 3

3AMRAP
10 Burpees
10 Box Jumps (24/20)

Partners will alternate completing the 3min stations until they both have completed all three twice

P1 does Station 1 while P2 rests
then P2 does Station 2 while P1 rests
then P1 does Station 3
then P2 does Station 1
then P1 does Station 2…….


Friday, November 16th

November 15, 2018

“Open”

Every 2mins (6 Sets)
Power Clean + Hang Squat Clean + Front Squat

“Open”

For Time:
21 Power Cleans (135/95)
Rest Exactly 1 minute
15 Power Cleans (135/95)
Rest Exactly 1 minute
9 Power Cleans (135/95)

“Fitness”

Deadlift 5×5

“Fitness”

For Time:
30 Russian KB Swings (53/35)
Rest Exactly 1 minute
20 Russian KB Swings (53/35)
Rest Exactly 1 minute
10 Russian KB Swings (53/35)

Extra Credit

Suit Case Deadlift 3×10/side
DB Bench Press 12-10-8-6
Plank 3x:60


Thursday, November 15th

November 14, 2018

6EMOM

Min 1: :40 Tempo Ring Dips (3/3/X/3)
Min 2: 5 Strict C2B Pull-up
Min 3: :40 Dead Bugs
 

“Open”

5 Rounds
15/12 Cal Row
8 Deficit HSPUs (6/2 inch)
15/12 Cal Row
8 C2B Pull-ups
 

“Fitness”

5 Rounds
15/12 Cal Row
15 Hand-Release Push-ups
15/12 Cal Row
15 Ring Rows


Wednesday, November 14th

November 13, 2018

Front Squat

8@60%
8@65%
8@70%
8@75%
 

“Open”

5 Rounds
10 Front Squats (135/95)
50 DU’s
 

“Fitness”

5 Rounds
25 Air Squats
10 Burpees
 

Extra Credit

Hip Extensions 3×20
GH Raises 3×10


Tuesday, November 13th

November 12, 2018

Behind the Neck Split Jerk

2,2,2,1,1,1 (building)

“Open”

12AMRAP
9 TTB
12 S2OH (115/75)
15 Box Jumps (24/20)

“Fitness”

12AMRAP
15 Sit-ups
15 Hand-Release Push-ups
15 Box Jumps (24/20)

Extra Credit

Half Kneeling Bottoms up KB Press 3×10/side
Bent Over DB Row 3×10/side
GHD Sit-ups 3×20


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