Thursday 12/01/2022

Strength
Snatch
Perform 1 Squat Snatch @70-80% of 1RM Snatch x 10 sets

* Complete a set on the minute (10:00) *

WOD
Malasadas (Open 12.1)
7:00 AMRAP
Max Burpee to bar (6in target)

Wednesday 11/30/2022

Strength/Accessory
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)

WOD
"Acai Bowls"
For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters 115#/80#
2-4-6-8-10-12-14-16-18-20
50ft Shuttle Run (25ft = 1 Rep)

Tuesday 11/29/2022

Strength
Power Clean + Hang Power Clean + Push Jerk 4x6
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk x 2 reps x 4 sets:

* Work up to a Heavy, Unbroken set

WOD
"Hawaiian Shave Ice"
7:00 Amrap
3 Power Cleans 185#/125#
5 Box Jumps 30"/24"

Monday 11/28/2022

Strength
Snatch Push Press + Overhead Squat
3 Snatch Push Press + 1 Overhead Squat:

- Work up to a heavy in 10-12 minutes

WOD
”Huli Huli Chicken”
4 sets (New set every 5:00)
20/16 Calorie Assault Bike (16/13 Calorie Echo)
20 Wall Balls 20#/14#
50ft Overhead Plate Walking Lunge 45#/25#

*Score is your slowest round.