Strength/Skill
15 Min to Establish a 1RM Clean n Jerk
Conditioning
15 Min AMRAP
3 Squat Clean n Jerk 185/125lb (65% of 1RM)
6 Burpee Broad Jumps (mat to mat)
9 Toes to Bar
Midline:
4×25 Weighted Sit-ups
Pat – Doing work on squat cleans
Matt – Nice squat clean!
Buy In: 50 Calorie Row
15 Deadlifts 295/185lb (65% of 1RM)
5 Wall Climbs
12 Deadlifts 295/185lb (65% of 1RM)
4 Wall Climbs
9 Deadlifts 295/185lb (65% of 1RM)
3 Wall Climbs
6 Deadlifts 295/185lb (65% of 1RM)
2 Wall Climbs
3 Deadlifts 295/185lb (65% of 1RM)
1 Wall Climb
Cash Out: 50 burpees
WOD Notes: Starting at minute 5, do 2 box jumps 30/24″ at the top of each minute and stop when you get to the burpees
MAKE-UP DAY!!
—Choose a WOD that you missed during the week. This is also a good time to work on a skill or a lift that you want to improve.
Thanksgiving Schedule
Thursday – 9am class only (Partner WOD)
Black Friday – 9am and 10am classes only
5 Back Squat 275/175lb (75% of 1RM)
10 KB Swings 70/53lb
15 Sit-ups
10 Back Squat 255/155lb (65% of 1RM)
15 KB Swings 70/53lb
20 Sit-ups
15 Back Squat 225/135lb (60% of 1RM)
20 KB Swings 70/53lb
25 Sit-ups
20 Back Squat 185/95lb (50% of 1RM)
25 KB Swings 70/53lb
30 Sit-ups
1,000m Row
WOD Notes: Racks are permitted for the back squats. Setup plates to allow for fast transitions when switching weights and collars should not be used.
Strength
4x Max Effort Strict/weighted Pull-ups
(Choose a weight/band that will limit you to 8-12 reps)
Conditioning
16 Min AMRAP
8 Chest to bar Pull-ups
8 Burpees
8 Overhead Walking Lunges 45/25lb plate
Gracie!! Doing work on the Ring Rows!
Strength
Bench Press 7×2 (95% of 1RM)
Conditioning
7 Rounds For Time
5 Power Clean 165/115lb (60% of 1RM)
10 HR Push-ups
25 Double Unders (sub: 50 singles)
Strength
5×3 Front Squat (85% of 1RM)
Conditioning
5 Rounds For Time
10 Thrusters 115/75lb
15 Toes To Bar
250m Run
Joan – 70lb Front Squat PR!
6 Rounds For Reps (30 sec on/ 30 sec off)
1)Power Snatch 115/75lb
2)Sit-ups
3)Prowler Pushes 60′ increments
4)Prowler Pull with arms
5)Air Dyne (calories)
—Rest 1 min between rounds
