WOD

Saturday – 201128

WOD In teams of 2, with only one partner working at a time, accumulate 500 reps in any order/combination for time: Wall Ball Shots (20/14, 10’/9′ target) Deadlifts (185/125) Bar-facing Burpees Box Jumps (24″/20″) Pull Ups

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Friday – 201127

WOD “Thanksgiving with the Girls” For time: Angie’s House 20 Pull Ups 20 Push Ups 20 Sit Ups 20 Air Squats Helen’s House Run 400m 21 KB Swings (55/35) 12 Pull Ups Fran’s House 15 Thrusters (95/65) Nancy’s House Run 400m 15 Overhead Squats (95/65)

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Wednesday – 201125

WOD For time: Run 5k ………. BURN For time (25 min cap): 1 minute Farmer Hold 25 DB Power Cleans 50 Double Unders 50 Sit-ups 50 KB Swings 50 DB Walking Lunges 50 Russian Twists 50 DB Walking Lunges 50 KB Swings 50 Sit-ups 50

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Tuesday – 201124

SWOD Tabata Row for total calories – rest 2 minutes – Tabata Row for total calories WOD For time: Row 500m 30 Hang Power Cleans (135/95) Row 1000m 30 Push Jerks (135/95) Row 500m ………. BURN 45 sec on 15 sec rest KB Around the

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Monday – 201123

SWOD Back Squat w/ 5 sec eccentric phase* 4 x 4 reps @ 60% *Lower weight slowly taking 5 FULL seconds to reach the bottom, drive up with at a normal tempo. Rest 3 minutes between sets. WOD 10-9-8-7-6-5-4-3-2-1 for time of (16 min cap):

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Saturday – 201121

WOD “Incredible Hulk” Complete as many rounds and reps as possible in 20 minutes of: 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Presses 5 Back Squats Men – 115 lbs Women – 75 lbs

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Friday – 201120

SWOD 3 sets of: Overhead Press x 5 reps – AHAP Ring Row x 10 reps Ring Support (top position) x 10-20 seconds WOD Every 3 1/2 minutes for 5 rounds, complete: Row 250m 10 Burpees over the rower ………. BURN 20 rounds for time

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Thursday – 201119

SWOD Back Squat 1 x 5 reps @ 65%, 70%, 75% 1 x 3 reps @ 80% 3 x 2 reps @ 85% Note: 7 total sets, 24 total reps. Rest 3 min between sets. WOD Complete as many rounds and reps as possible in

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Wednesday – 201118

SWOD Bar Muscle Up Drills 1) Strict Chin Over Bar Pull Ups – 3 X 3 reps 2) Chest to Bar Pull Ups – 3 X 3 reps 3) Hip to Low Bar – 3 X 3 reps 4) Hip to Low Bar Muscle Up

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Tuesday – 201117

SWOD Back Squat 1 x 5 reps @ 60% 1 x 5 reps @ 65% 3 x 5 reps @ 70% WOD Complete as many reps as possible in 12 minutes of: 2-4-6-8-10-12-etc… DB Thrusters (50s/35s) 24 Double Unders ………. BURN 2 rounds 5 min

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