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Saturday, 12/1

WOD:

Teams of 3
2 Rounds (30 Minute Time Cap)
200 Meter Run (Each)
100 Power Snatches (75/55)
200 Meter Run (Each)
100 Box Jump Overs (24/20)
200 Meter Run (Each)
100 Thrusters (95/65)

 

L2: P Snatch 65/45 & Thrusters 75/55

L1: Scale as necessary

Friday, 11/30

Skill: Clean & Jerk

5 Sets (Building to a Moderate):
2 Hang Power Cleans + 1 Push Press
2 Hang Power Cleans + 1 Push Jerk
2 Hang Power Cleans + 1 Split Jerk

 

WOD:

For Time:
30 Clean and Jerks (185/135)
On the Minute: 7 Toes to Bar

 

L2: Clean & Jerk 155/105 & Knees to Chest

L1: Scale as necessary

Thursday, 11/29

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

Wednesday, 11/28

Skill: Tempo Front Squat

3 X 5 @ 50% w/ 5 sec pause at the bottom

 

WOD:

On the 0:00… 
15-12-9:
Front Squats (95/65)
Lateral Barbell Burpees

On the 4:00… 
12-9-6:
Front Squats (115/85)
Burpee Box Jumps (24/20)

On the 8:00… 
9-6-3:
Front Squats (135/95)
Burpee Box Jump Overs (24/20)

*12 Minute Cap

 

L2: Front Squat (75/55) (95/65) (115/85)

L1: Scale as necessary

Tuesday, 11/27

WOD:

21-18-15-12-9:
Calories Rowing
16 Dumbbell Power Snatches (50/35)

After Each Set:
200 Meter Wallball Run (30/20)

 

L2: DB Snatch 35/25 & WB 20/14

L1: Scale as necessary

Monday, 11/26

WOD:

For Time:
40 Kipping Handstand Push-ups
20 Ring Muscle-ups
10 Rounds of Macho Man (185/135)

 

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

Saturday, 11/24

WOD:

For Time:
800 Meter Run
21 Hang Power Snatches (95/65)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Hang Power Snatches (95/65)
15 Burpee Box Jumps (24/20)
200 Meter Run
9 Hang Power Snatches (95/65)
9 Burpee Box Jumps (24/20)

 

L2: HP Snatch 85/55 & BBJ 20/16

L1: Scale as necessary

Friday, 11/23

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

Thursday, 11/22

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

Wednesday, 11/21

Strength:

Strict Pull-ups – Max Effort

L2: Max Time Flexed Arm Hang (chin up position)

L1: Max Ring Row

 

WOD:

5 Rounds:
200 Meter Run
2-4-6-8-10 Double Kettlebell Thrusters (1.5/1)

 

L2: DKB Thruster 1/.5

L1: Scale as necessary