Strength
Front Squat
4x5
*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.
WOD
3 SETS
AMRAP x 4 MINUTES*
6 Front Squats 115#/75# (any form of goblet squat)
8 Pull-Ups
10 Box Jump Overs 24"/20"
*Pick up where you left off.
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
HAPPY THANKSGIVING!!!
WOD
"Cornucopia"
FOR TIME
50/40 Cal Bike (800 Meter Run)
50 Slam Balls 30#/20# (Plate Ground to Overhead)
50 Walking Lunges
25/20 Cal Bike (300 Meter Run)
50 Push-Ups
25/20 Cal Bike (300 Meter Run)
50 Slam Balls 30#/20# (Plate Ground to Overhead)
50 Walking Lunges
50/40 Cal Bike (800 Meter Run)
-Time Cap 26:00-
(Score is Time)
Strength
EMOM x 10 MINUTES
3 Hang Power Cleans
+
2 Front Squats
*Increase weight every other round. Keep weight moderate.
(Score is Weight)
WOD
EVERY 4:30 x 3 SETS
400m Run
20 Up-Downs
15 Hang Power Cleans 95#/65#
Max Alt. V-Ups with the remaining time.
(Score is Reps of Up Downs, Hang Power Cleans and V- Ups)
Strength
Deadlift
4x5
*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.
WOD
AMRAP x 7 MINUTES
8 Deadlifts 185#/135#
12 Alt. DB Hang Snatch 50#/35#
24 Double Unders (36 Singles)
-Rest 1:00 b/t Sets-
AMRAP x 7 MINUTES
8 Deadlifts
12 Alt. DB Hang Snatch
24 Double Unders (36 Singles)
*Continue count where you left off on the first 7:00 AMRAP
(Score is Rounds + Reps)
