Saturday, 12/1
WOD:
Teams of 3
L2: P Snatch 65/45 & Thrusters 75/55 L1: Scale as necessary |
WOD:
Teams of 3
L2: P Snatch 65/45 & Thrusters 75/55 L1: Scale as necessary |
Skill: Clean & Jerk
5 Sets (Building to a Moderate):
WOD: For Time:
L2: Clean & Jerk 155/105 & Knees to Chest L1: Scale as necessary |
WOD:
For Time 35 Hang Power Snatches (75/55) 75 DU’s 25 Hang Power Snatches (75/55) 75 DU’s 15 Hang Power Snatches (75/55) 75 DU’s
L2: Snatch 65/45 & 2:1 Single Under |
L1: Scale as
Skill: Tempo Front Squat
3 X 5 @ 50% w/ 5 sec pause at the bottom
WOD: On the 0:00… On the 4:00… On the 8:00… *12 Minute Cap
L2: Front Squat (75/55) (95/65) (115/85) L1: Scale as necessary |
WOD:
21-18-15-12-9: After Each Set:
L2: DB Snatch 35/25 & WB 20/14 L1: Scale as necessary |
WOD:
For Time:
L2: Pike Push Ups & Ring Row/Ring Dip & Macho Man 155/105 L1: Scale as necessary
*1 Round of Macho Man: 3 Power Cleans 3 Front Squats 3 Push Jerks |
WOD:
For Time:
L2: HP Snatch 85/55 & BBJ 20/16 |
L1: Scale as necessary
Strength:
Bar Hang – Max Effort
WOD: AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)
L2: SU 1.5:1 & WB 14/10 & Deadlift 225/135 |
L1: Scale as necessary
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 400 Meter Run 21 KBS 1.5/1 12 Pull-ups
Fran’s House 15 Thrusters 95/65
Nancy’s House 400 Meter Run 15 OHS 95/65 lbs
Grace/Isabel’s House 20 Ground To Overheads 95/65 lbs
Kelly’s House 400 m Run 30 Box Jumps 24/20 30 Wall Balls 20/14 |
Strength:
Strict Pull-ups – Max Effort L2: Max Time Flexed Arm Hang (chin up position) L1: Max Ring Row
WOD: 5 Rounds:
L2: DKB Thruster 1/.5 |
L1: Scale as necessary