A) 4×6 romanian deadlifts, stop 1 inch off the ground. superset with 50ft weighted duck walk. B) 6×2 minute on minute off alternating between A and B. A) 8 alternating DB snatch (50/35) + 8 box jump overs (24/20) B) 10 single arm DB thrusters (5 side) + 30 D/U **saturday’s workout will be at…
A) 18 minutes to find heavy clean+split jerk B) 5 rounds of: 25 air squats 15 cal row 5 power clean and jerks (135/95)(155/105)
A) 4×6 strict press, super set with 50ft handstand walk or 20 shoulder taps. B) 9-7-5 heavy clean (185/135)(225/155) ring m/u or chest to bar pullups and pushups *only open 5:30am, 8am, 9am today *thanksgiving 8am wod *closed friday and saturday
A) build up to a 1rm back squat in 25 minutes. If you find it before the 25 minutes is up, do 2 rounds of max reps at 75% of 1rm B) 8 minute amrap: 15 kb swings (53/35)(70/53) 10 t2b 5 burpees *Thanksgiving week schedule* Tuesday Nov 21st: Normal hours Wednesdsy Nov 22nd: 530am,…
A) Every 30 seconds for 7 minutes: 1 snatch @70-75% of 1rm B) 400m run 200m farmers carry (50/35)(60/40) 800m run 200m farmer carry 400m run *Thanksgiving week schedule* Monday Nov 20th: Normal hours Tuesday Nov 21st: Normal hours Wednesdsy Nov 22nd: 530am, 8am, 9am only Thursday Nov 23rd: 8am only Thanksgiving wod Friday Nov…
A) 8 minute alternating EMOM: 1) 5-15 pullups or 3-6 bar m/u 2) 5-10 strict knee to elbow B) every 3 minutes for 15 minutes: 3 cleans + 3 thrusters + 3 push-press + 50 d/u (135/95)(155/105) *pick a weight you can go unbroken on complex*
A) 2x800m run, with 7 min running clock for each set. B) 5 rounds of: 2 rope climbs 10 DB ground to overhead (35/25)(50/35)
A) 4×6 romanian deadlifts, stop 1 inch off of the ground, and super set w/50ft weighted duck walk B) 12 minute amrap: 10 OHS (95/65)(135/95) 10 pullups 10 box jumps (24/20)
A) 4×8 front squat @65%, 1 set every 4 minutes B) 60 wall balls (20/14) 30 KB swings (53/35)(70/53) 15 knees to elbow 30 DB push press (35/25)(50/35) 60 D/U *anytime you stop to break you must preform 5 burpees before you start
A) front Squat: 4×8 and super set with top 15-20 second ring support hold B) 10-9-8-7-6-5-4-3-2-1 Push-press (95/65)(115/75) ring/bar dip-pushup *11 min time cap
