WEEK of WOD’s 11.25.18 - 11.30.19

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