WEEK of WOD's 11.23.20 -11.28.20

MONDAY, NOVEMBER 23rd

HAPPY BIRTHDAY BETHANY KIHNLEY

A. Clean and Jerk EMOM 10 minutes

Every 1:00 (10 sets)

2 Clean and Jerks @75% (singles)

B. 12:00 AMRAP

20 Wall Balls (20/14)

20 Toes to Bar

Target number of Rounds: 4 rounds +

Minimum number Rounds before scaling: 3 rounds

*If you completed Sat session- perform WOD with heavier WB + GHD Sit-ups or Stick Sit-ups

Scaling option 1

12:00 AMRAP

15 Wall Balls (20/14)

15 Toes to Bar

Scaling option 2

12:00 AMRAP

20 Wall Balls (14/10)

20 Knees to Elbows

Scaling option 3

12:00 AMRAP

15 Air Squats

15 Dumbbell Push Press

15 Sit Ups

C. PostWOD Stretching

1:00 Crescent Lunge Pose (R)

1:00 Warrior II Pose (R)

1:00 Triangle Pose (R)

Repeat on Left Side

TUESDAY, NOVEMBER 24th

A. Back Squat For load:

#1: 3 reps @ 70%

#2: 3 reps @ 80%

#3: 3 reps + @ 90%

B. 5 sets of 2:00 Amrap

75 Double Unders

Max Push Ups

- Rest 1:00 between sets -

Target number of Reps each set: 95+ reps = 75 double unders + 20 push ups

Minimum number reps before scaling: 85 reps = 75 double unders + 10 push ups

Scaling option 1

5 sets

2:00 Amrap

75 Single Unders

Max Elevated Push Ups (Off of an Box or Bench Press set up, OR Knee Push Ups)

- Rest 1:00 between sets -

* Bar push ups is a push up off of a bench press set up

Scaling option 2

5 sets

Every 3:00 (2:00 time cap)

50 Plate Step Ups or Plate Hops (2in)

20 Dumbbell Bench Press (light)

C. 3 rounds:

10 Bulgarian Split Squats (Each Side)

20 Hip Bridges (2 sec pause at the top)

1:00 Wall Sit Hold

PostWOD Stretching:

2:00 Couch Stretch (R/L)

2:00 Pigeon Stretch (R/L)

2:00 Pancake Stretch

WEDNESDAY, NOVEMBER 25th

HAPPY BIRTHDAY SUSAN PEYRET

"DANIEL"

For time:

50 Pull-ups

400 meter run

21 Thrusters (95/65)

800 meter run

21 Thrusters (95/65)

400 meter run

50 Pull-ups

Target time: 15-17 minutes

Time cap: 22 minutes

In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.You can read more about Daniel [here](https://greenberetfoundation.org/memorial/daniel-b-crabtree/)

Scaling option 1

For time:

35 Pull-ups

300 meter run

15 Thrusters (75/55)

600 meter run

15 Thrusters (75/55)

300 meter run

35 Pull-ups

Scaling option 2

For time:

50 Ring Rows

300 meter row

15 Dumbbell Thrusters (light)

600 meter row

15 Dumbbell Thrusters (light)

300 meter row

50 Ring Rows

B. PostWOD stretching:

1:30 Elbow to the Floor Stretch (R/L)

1:30 Frog Stretch

1:30 Toe Touch Stretch

THURSDAY, NOVEMBER 26th

HAPPY THANKSGIVING!

GYM CLOSED TODAY

FRIDAY, NOVEMBER 27th

OPEN GYM 7-11AM

Teams of 2

75 Alternating Dumbbell Steps ups (50s/35s) (24/20)

30 Syncro Burpee Pull Ups

50 Alternating Dumbbell Step Ups (50s/35s) (24/20)

20 Syncro Burpee Pull Ups

25 Alternating Dumbbell Step Ups (50s/35s) (24/20)

10 Syncro Burpee Pull Ups

Individual Option:

35 Alternating Dumbbell Steps ups (50s/35s) (24/20)

30 Burpee Pull Ups

25 Alternating Dumbbell Step Ups (50s/35s) (24/20)

20 Burpee Pull Ups

15 Alternating Dumbbell Step Ups (50s/35s) (24/20)

10 Burpee Pull Ups

Target time: 20 minutes

Time cap: 25 minutes

Scaling option 1

Teams of 2

60 Alternating Dumbbell Steps ups (35s/20s) (20/16)

20 Syncro Burpee Pull Up

40 Alternating Dumbbell Step Ups

10 Syncro Burpee Pull Up

20 Alternating Dumbbell Step Ups

5 Syncro Burpee Pull Up

* Scaling option 2

Teams of 2

75 Alternating Steps ups (20/16)

30 Syncro Burpees

50 Alternating Step ups (20/16)

20 Syncro Burpees

25 Alternating Step Ups (20/16)

10 Syncro Burpees

* Individual Option

35 Alternating Dumbbell Steps ups (50s/35s) (24/20)

30 Burpee Pull Ups

25 Alternating Dumbbell Step Ups (50s/35s) (24/20)

20 Burpee Pull Ups

15 Alternating Dumbbell Step Ups (50s/35s) (24/20)

10 Burpee Pull Ups

B. 3 Sets:

10 Tempo Bench (Each Side)

15 Bent Over Plate/Dumbbell Rows

10 Birddogs (Each Side)

SATURDAY, NOVEMBER 28th

OPEN GYM 7-11AM

AMRAP 5 Minute (for quality)

10/8 Calorie Row (OR Ski)

3-5 Strict Handstand Push Ups

-Rest 2 minutes-

-at 7:00-

10 Minute Every Minute on the Minute (EMOM)

3 Strict Pull ups (weighted if possible)

-Rest 2 minutes-

-at 19:00-

AMRAP 5 Minute (for quality)

10/8 Calorie Row (OR Ski)

3-5 Strict Handstand Push Ups

-Rest 2 minutes-

-at 26:00-

10 Minute EMOM

10 Dumbbell bench presses (2x50/35)

-Rest 2 minutes-

-at 38:00-

AMRAP 5 Minutes (for quality)

10/8 Calorie Row (OR Ski)

3-5 Strict Handstand Push Ups

-Rest 2 minutes-

-at 45:00-

5 Minute EMOM

15 Barbell Curls (45/35)

* Scaling option to finish near the target score:

AMRAP 5 Minute (for quality)

10 Calorie Row (OR Ski)

2-3 Strict Handstand Push Ups (with 1-2 abmats)

-Rest 2 minutes-

-at 7:00-

10 Minute Every Minute on the Minute (EMOM)

3 Banded Strict Pull ups

-Rest 2 minutes-

-at 19:00-

AMRAP 5 Minute (for quality)

10 Calorie Row (OR Ski)

2-3 Strict Handstand Push Ups (with 1-2 abmats)

-Rest 2 minutes-

-at 26:00-

10 Minute EMOM

10 Dumbbell bench presses (2x40/25)

-Rest 2 minutes-

-at 38:00-

AMRAP 5 Minutes (for quality)

10 Calorie Row (OR Ski)

2-3 Strict Handstand Push Ups (with 1-2 abmats)

-Rest 2 minutes-

-at 45:00-

5 Minute EMOM

15 Barbell Curls (45/35)