Friday 11/29/2019

WOD
"Team Murph Row"
In Teams of 2
For Time:
2000 Meter Row
100 Pull-ups
200 Push-ups
300 Squats
2000 Meter Row

*athletes can break up work however they see fit except for the rowing.

Thursday 11/28/2019

WOD
THE FIRST THANKSGIVING
In teams of 2 (30:00 cap)
1000 Meter Row or 50/40 Calorie - Bike SAILING TO AMERICA
100 Walking Lunges - EXPLORING THE NEW LAND
80 Abmat Sit-Ups - QUIETLY WAITING TO HUNT
50 Pistols - TAKING BAD SHOTS AT TURKEYS
100 Wallballs 20/14# - BAD SHOT, PRACTICE ACCURACY
50 Alternating DB Snatch 50/35# - STILL CAN’T HIT, PICK VEGGIES INSTEAD
40 Pull-Ups - CLIMB APPLE TREES
100 Double Unders - EXCITED FOR FEAST
50 Burpees - OVEREAT AND FALL INTO A TRYPTOPHAN COMA

*Break up work however you like

Wednesday 11/27/2019

Strength
3-Position Power Snatch
Build to a Heavy Complex

WOD
"Power Wheels"
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#

Tuesday 11/26/2019

WOD
"Snack Bar"
3 Rounds:
28/20 Calorie Assault Bike
10 Power Cleans 155#/105#
500/400 Meter Row
10 Push Jerks 155#/105#