MONDAY, NOVEMBER 25th
A.
On the 1:30 x 7 Sets:
30 Double-Unders
3-Position Power Clean*
*3-Position Clean:
1 High Hang Power Clean (pockets)
1 Hang Power Clean (knees)
1 Power Clean (floor)
B.
For Time:
75 Wall Ball (20lb/14lb)
50 No Touch Box Jump Over (24in/20in)
25 Cal Assault Bike
Scale to: 50/35/20 reps, BJO with touch, or rounds (15/10/5 reps)
Goal Time: <10min
C.
Partner Quad Smash
TUESDAY, NOVEMBER 26th
A.
In 15 minutes, complete 5 x 3...
Back squat
*all 5 sets are mod-heavy loading, build each set starting around 65-70% of 1RM
B.
5 Rounds for Time:
21 Kettlebell Swings (53/35lbs)
14 Ring Dips
7 D-Ball Over Shoulder (100/70lbs)
Scale to: 14/11/7 reps, by Load
Goal Time: < 15minutes
C.
2-3 Sets for Quality:
Dead Bugs x 10 @ 1515
Handstand Practice (freestanding or against a wall) x 60 seconds
WEDNESDAY, NOVEMBER 27th
A.
For time:
50 Calories of Rowing
40 Toes to Bar
30 Strict Handstand Push-Ups (Pike Pushups/ DB SP)
20 Dumbbell Snatch (70/50lbs)
10 Bar Muscle-Ups (Strict Pull-ups x 20)
Scale to: 30/25/20/15/10
Goal Time: < 15minutes
B.
3 Rounds for Quality:
15 Cal Air Runner
15 Cal Assault Bike
30sec Side Plank R
30sec Side Plank L
60sec Hollow Body
C.
1st Rib Lax Ball Hor into Rig 2min
THURSDAY, NOVEMBER 28th
9am WOD START TIME, 10am-11am OPEN GYM
“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 Kettlebell Swings (53/35 lb)
12 Pull-Ups
Fran's House
15 Thrusters (95/65 lb)
15 Pull-ups
Nancy's House
400 meter Run
15 Overhead Squats (95/65 lb)
Grace/Isabel's House
20 Ground-To-Overheads (95/65 lb)
Kelly's House
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Balls (20/14 lb)
With a running clock complete all five named parts of the workout, with no rest in between. For “Grace/Isabel’s” house, athlete may move the barbell from the ground to overhead any way they like (eg: snatches and/or clean-and-jerks).
FRIDAY, NOVEMBER 29th
OPEN GYM 7-10am
A.
For time:
80 Pull-ups
Each time you drop from the bar:
8 Thrusters 95/65#
Scale to: 30-50 Pull-ups/ 5 Thrusters
Goal Time: < 8min
B.
In 20 Minutes, complete as many Cals as possible...
Max Calorie Bike*
*Every 2 minutes including 0:00
12 GHD Sit-ups
Scale to: 12 V-Ups or 12 Weighted Ab Mat Sit-ups
SATURDAY, NOVEMBER 30th
OPEN GYM 7-10am
A.
2 Rounds for Time:
50/40 Calorie Row
100 Double Under (200SU)
50 Sandbag Squats (50/35lbs)
50/40 Calorie Row
100 Double Under
*5 Min Rest between rounds.
Scale to: 40/30, 25-50DU, 30 WB’s
Goal Time: 20min, not including rest