WOD

Wednesday, November 22nd

November 21, 2017

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)


Tuesday, November 21st

November 20, 2017

Deadlift
6@70%
6@75%
6@80%
4@85%
3@90%
“Fitness” & “Open”
10AMRAP
10 Cal Row
10 Burpee
10 Pull-ups


Monday, November 20th

November 19, 2017

9EMOM
Min 1: :40 Strict Pull-ups
Min 2: :40 Strict HSPUs
Min 3: :40 Dead Bugs
 
“Fitness” & “Open”
 
For Time
50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24/20)
Sit-ups


Sunday, November 19th

November 18, 2017

Hours
Coached WOD: 9 & 10am
Open Gym: 11am & 1pm
 
For Total Reps:
 
5 Rounds
:30 Work/:30 Rest
Max Cal Row
 
5 Rounds
:30 Work/:30 Rest
Max Box Jumps (20/16)
 
5 Rounds
:30 Work/:30 Rest
Max KBS (53/35)
 
5 Rounds
:30 Work/:30 Rest
Max Burpee to Plate (25)
 
5 Rounds
:30 Work/:30 Rest
Max Abmat Sit-ups
 
*No additional rest between movements


Saturday, November 18th

November 17, 2017

Hours:
7:30, 9, 10, & 11:30
 
For Time
20 Bear Complexes (95/65)
 
1 Complex = 5 cycles of: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Push Press
*All 5 cycles must be completed without the bar touching the ground.
* No Squat cleans; No Thrusters; No back thrusters.
*If the bar is dropped or placed on the floor before all 5 cycles are complete then the complex starts over.
*Partners alternate completing complexes and cannot switch until the partner completes a full complex.


Friday, November 17th

November 16, 2017

Deadlift
10@60%
8@65%
6@70%
6@75%
6@80%
4@85%
“Fitness”
7AMRAP
10 HR Push-ups
10 KB Swings
“Open”
7AMRAP
10 HSPUs
3 Power Cleans (225/155)


Thursday, November 16th

November 15, 2017

9EMOM
Min 1: :40 Strict Pull-ups
Min 2: :40 Dead Bugs
Min 3: 1-2 Rope Climbs
 
Partner WOD
“Fitness”
For Time
100 Cal Row
100 Lunges
100 KB Swings
100 Sit Ups
100 Burpees
 
“Open”
For Time
100 Cal Row
100 Front Rack Lunge (95/65)
100 KB Swing (53/35)
100 Sit-ups
100 Burpee Bar Hops
 
*Movements may be rearranged in any order
*Movements and reps maybe changed in any way
*Partners work/rest at will


Wednesday, November 15th

November 14, 2017

OH Squats
6×2 (building)
“Fitness”
8 Rounds
15 Abmat Sit-ups
15 Wall Balls
“Open”
3 Rounds (15:00 time cap)
1 Rope Climb
12 Back Squats (135/95)
1 Rope Climb
6 Front Squats (135/95)
1 Rope Climb
3 OH Squats (135/95)
1 Rope Climb = 5 TTB


Tuesday, November 14th

November 13, 2017

Push Press
6×2 (building)
“Fitness”
18AMRAP
21 Cal Row
18 Burpee
15 Ring Row
12 DB S2OH
“Open”
18AMRAP
21 Cal Row
18 Burpee Bar Hop
15 Pull-ups
12 S2OH (95/65)


Monday, November 13th

November 12, 2017

5EMOM
3-Postition Squat Snatch (building)
(High hang, knees, floor)
immediately into
Every 2mins (4 sets)
3-Postition Squat Snatch (heavy)
“Fitness”
21-15-9
Alternate DB Snatch
Box Jumps
“Open”
21-15-9
Hang Power Snatch (75/55)
Box Jumps (24/20)


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