Friday 11/29/2024

WOD
“Partner Helen”
Teams of 2 For Time:
3 Rounds
400m Run (together)
42 Kettlebell Swings 55#/35#
24 Pull Ups
*Break up inside work however you see fit.

Thursday 11/28/2024

WOD 
“Turkey & Touchdowns”
Teams of 2
AMRAP 30 Minutes
300' Dumbbell Front Rack Carry 50s/35s
50/40 Calorie Air Bike
300ft Synchro Lunge Walk

*Score is round + reps. Each 25' of DB carry and Lunges = 1 rep. Each round has 74 max reps for men and 64 for women

Wednesday 11/27/2024

Strength 
Deadlift 1x1
Build up to a Heavy Deadlift
12-15 minutes

WOD
“Gobble ‘til you wobble”
5 sets: (Every 5:00)
12/10 Calorie Row
15 Thrusters 45#/35#
12/10 Calorie Row
10 Burpee over Rower
*Score is total time of all 5 sets

Tuesday 11/26/2024

Strength 
Push Jerk 1x1
Build up to a Heavy Push Jerk
12-15 minutes

WOD
“The best attitude is gratitude”
3 sets:
4:00 AMRAP
3 Box Jumps 30"/24"
6/5 Calorie Bike
1 Power Snatch 135#/95#
-rest 2:00 between sets-
At the start of each new AMRAP, start at the top with 3 Box