Friday 11/21/2025

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WOD
"West Ham United"
7:00 AMRAP
3 Squat Cleans 155#/105#
5 Burpee Pull Ups

Accessory
Gymnastics - Handstand/Grip (Week 4)
8-minute EMOM:
Level 1:
Odd minute: 10 Hanging Strict Knee Raises
Even minute: 30-second Pike Box Handstand Hold or Plank Hold Practice
Level 2:
Odd minute: 12 Alternating Single Leg Toes to Bar
Even minute: 30-second Handstand Hold Practice
Level 3:
Odd minute: 20 Alternating Single Leg Toes to Bar
Even minute: 30-second Freestanding Handstand Hold Practice

Thursday 11/20/2025

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WOD
"Sheffield United"
4 Rounds For Time:
20/16 Calorie Air Bike
20 Single Arm Dumbbell Push Press 50#/35#
20 Stick Sit Ups

Accessory
3 sets
10 Dumbbell Arnold Press @ RPE 7/10
-rest 30 secs-
12 Barbell Supinated Bent Over Row @ RPE 7/10
-rest 30 secs-
15 Banded Pull Aparts @ RPE 5/10
-rest 1:00 between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.