Thursday’s WOD – 11.28.19

METCON

Turkey Day – Teams of 4 (Time)

-1 athlete is always rowing (cals)
-1 athlete is always holding a KB (70/53, it cannot touch the ground)
-1 athlete is working
-1 athlete is resting

1000m sled drag (85% average weight of team)
800m Farmers Walk (2 arms 53/35)
600 DU (timed attempts)
400 Box Jumps (24/20)
200 pullups (strict = RX+, scale = Ring Rows)
Total reps = 3000

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Wednesday’s WOD – 11.27.19

STRENGTH

3-Position Power Snatch

High Hang, Hang, Floor
Work to a heavy weight for complex

METCON

Power Wheels (AMRAP – Rounds and Reps)

AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches (95/65)
— Rest 3 Minutes —

AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (115/85)
— Rest 3 Minutes —

AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches (135/95)

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Monday’s WOD – 11.25.19

STRENGTH

Back Squat (3 x 5)
There is the option to build to a heavy set of 5 or stay at the same challenging weight across the board.

METCON

Taco Bell – AMRAP 9 (Rounds & Reps)
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)

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Saturday’s WOD – 11.23.19

METCON

Smash Mouth – 3 Rounds (Time)
800 Meter Run
21/15 Calorie Row
3 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

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Friday’s WOD – 11.22.19

METCON

Singled Out – 3 Rounds (Reps)
1 Minute Wallballs (20/14)
1 Minute Single-Arm Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Hang Clean and Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest

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Wednesday’s WOD – 11.20.19

STRENGTH

Overhead Squat (Pausing 1×1)
Build to a Heavy Single – 3 Second Pause

METCON

Double Jointed – AMRAP 16 (Rounds & Reps)
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders

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Monday’s WOD – 11.18.19

STRENGTH

Macho Man Complex – Build to Heavy

1 complex every 1:30-2 minutes for 15 minutes:
3 Power Cleans
3 Front Squats
3 Push Jerks

METCON

Randy Savage – AMRAP 12 (Rounds & Reps)
3 Rounds of Macho Man (135/95)
15 Toes to Bar

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