Conditioning
5 RFT w/ Partner
20/40/60/80/100 Wall Balls 30/20# to 10/9ft
20/40/60/80/100 Cal Row (f: 16/32/48/64/80)
24/20/16/12/8 Clean n Jerks (increasing weight)
WOD Notes: Goal is sub 40 minutes. M: 155/175/195/215/235#, F: 105/115/125/135/145#. This entire WOD is “you go, I go”. CnJ = 50/55/60/65/70% by rd.
November Pull-up Challenge
10×4 – Pause Above Bar for 1 sec each rep & lower slowly.
Announcement
“Black Friday” Beer Mile – Who’s interested?
Strength
a) Barbell Hip Thrusts (pause each rep) – 4×10
b) DB Lunges (hold weights at side) – 4×10
c) Incline DB Bench Press – 5×8 (heavy)
—Superset a/b back to back with minimal rest. You will have to go a little lighter on the lunges. You can rest at least 45-60 sec before doing part (c) each rd. Do 1 set every 4 minutes. You will do one extra set of Incline BP.
Conditioning
For Time
25 GI Janes
10 Laps Bear Hug Carry 125/80#
250 Double Unders
10 Laps Bear Hug Carry 125/80#
25 GI Janes
WOD Notes: Goal is 11-15 min. Use a pull-up bar that’s just above your reach if you can do an unassisted strict pu. Goal is to go unbroken on the bear hug carry, but if you have to drop it once that’s ok. 1 Lap = 6 mats. DU sub = 250 line hop overs, 150 lateral bar hop overs, or 500ft versa.
Assistance
a) DB Bicep Curls + DB Skull Crushers – 4×12 each
b) Pallof Press + 1 rotation – 4×12 each side
—The Nov Pull-up challenge reps are in the WOD today!
Strength
Tall Clean – 2×3, Hang Clean – 3×3, Full Clean – 4×3
—1 Set every 1:30. Work up to a heavy triple for each portion of the clean. Try to squat most of the reps & start @ 75%+ for each movement. Tall clean = Start on your toes & pull yourself under bar without re-dipping. You won’t be able to go very heavy on this.
Conditioning
18 Min AMRAP w/ Partner – Total Cals on Assault Bike
***Every 6 Minutes, starting at 0:00 do:
30 Deadlifts 315/205# (65-67%)
6 Rope Climbs 15ft (RX+ = 20ft)
WOD Notes: Score = total cals on the bike. You should have 3+ minutes on the bike each rd. You may break up the work anyway you’d like & it’s you go, I go. You will do 3 sets of 30 DL + 6 RC (min 0, 6, 12). Each person does 15 DL + 3 RC per rd. RC sub = 2 up/downs per RC, 2 heavy pulleys, or 7 Ring Rows.
Assistance
a) DB Reverse Flies – 4×15
b) November Strict Pull-up Challenge – 10×4 (wide grip) or accumulate 40 reps
Strength
a) Bench Press (multi-grip, Yukon, camber) – 5×5 @ 75%
b) GHD Back Extensions (4×12) or Good AM’s (4×10)
—Superset a/b every 3:30. Use weight for the GHD & pause each rep. Keep back neutral for the Good mornings & stay light to keep form if necessary.
Conditioning
For Time
21 DB Clean n Jerk 50/30#’s
25 Box Jump Overs 24/20″
40/32 Cal Ski
15 DB Clean n Jerk 60/40#’s
20 Box Jump Overs 24/20″
30/24 Cal Ski
9 DB Clean n Jerk 70/50#’s
15 Box Jump Overs 24/20″
20/16 Cal Ski
WOD Notes: Goal is 13-17 min. You will increase DB’s each Rd for the CnJ. I’d recommend doing more of a push press instead of jerks for the DB’s. I’d break up each round into 2-3 sets max & just try to stay consistent on the BJO & Ski.
Assistance
a) Tabata Hollow Rocks – 10 Rounds
b) November Strict Pull-up Challenge – 4×10 (Close Grip)
Strength
a) Specialty Bar Squat (safety bar, camber, yukon) – 5×5 @ 75%
b) DB Pullover – 4×10 (heavy)
—Superset a/b every 3 minutes
Conditioning
4 RFT
10 Hang Power Snatch 115/75#
15 Overhead Squats 115/75#
20 T2B
400m Run
WOD Notes: Goal is 15-19 min. HPS/OHS = 55% (unbroken but feel challenging). Do 9/1 on the HPS, if you have to break it up once, but do the squats unbroken. If OH is limited, then do front squats instead. T2B sub = 10 T2B + 10 V-ups or banded reverse crunch (lay on ground w/ band in hip crease & pull knee to chest w/ knees bent at 90 degree).
Assistance
a) Weighted Plank – 5 Sets: 1 Min on / 1 Min off (heavier than normal)
b) November Strict Pull-up Challenge – 5×8 (40 reps total – normal grip)
—Advanced = weighted or Beginner = banded
Conditioning
3 RFT w/ Partner
125m Backwards Sled Drag + 550m Run + 125m Backwards Sled Drag
30 (Devil Press + Thruster) 50/35# DB’s
100/80 Cal Ski
WOD Notes: Goal is sub 45 minutes. Sled weight = 180/125# (heavy). You will drag the sled to the firehydrant, then run around the culda sac & back to your sled. You will work at the same time on the DP+Thrusters. This WOD is will def test your engine as there is very little skill & is mostly grunt work.
November Pull-up Challenge
6×5 Strict Pull-ups (pause for 1 sec above bar each rep)
—Advanced = weighted. Beginner = use band that is difficult for 5 reps.
November Pull-up Challenge
30 Strict Pull-ups (supinated grip) in least amount of sets possible
Strength
a) Deadlift – 5×5 @ 75%
b) Dips (ring/bar) – 4×10 (sub: 4×15-20 HR Push-ups)
—Superset a/b every 3 minutes. No touch n go on the DL.
Conditioning
15 Min AMRAP w/ Partner
200 Double Unders
20 Power Snatches (m: 145/165/185#) (f: 95/110/125#)
30 Front Rack Lunges (165/185/205#) (f: 110/125/135#)
40 Ring Rows (RX+ = 30 C2B PU or 20 Bar MU)
WOD Notes: Goal is to get 3 rounds. DU sub = lateral hops over a bar or line. Increase the weight on the snatches & lunges each round. Ring Rows = make sure to keep body in a straight line & no kipping them.
Assistance
a) L-Sit Tap Overs – 6×15
b) November Strict Pull-up Challenge – Accumulate 30 reps (Neutral Grip) in the least amount of sets.
Strength
a) Shoulder Press – 1×10, 1×8, 1×6, 1×4, 1×2, 1×1
b) Glute Ham Raises – 4×10 or Leg Curl Sliders – 4×12
—Superset a/b every 3 minutes. Start @ 75% & increase from there.
Conditioning
3 Min AMRAP x 4 Rounds
12 Push Jerks (increase each rd)
15 T2B
Max Cal Row
—Rest 2 minutes between rds
WOD Notes: Goal is to have at least 1:30 to row each rd. Score = total cals for all 4 rds. Stay between 55-65% for your PJ. T2B sub = T2R or weighted su/LR.
Assistance
a) DB Lateral/Front Raises – 4×12 each
b) November Strict Pull-up Challenge – Accumulate 30 reps (Wide Grip) in the least amount of sets.
Strength
a) Power Clean – 1×5, 1×4, 1×3, 1×2, 3×1
b) GHD or Weighted Sit-ups – 5×15-18
—Superset a/b every 3 minutes. Start @ 75% of PC & work up to heavy single. You may touch n go if you want.
Conditioning
6 RFT
8 Hang Power Clean 165/110#
10 Bar Facing Burpees
Sandbag Carry 125/80#
WOD Notes: Goal is 15-19 min. HPC = 60% (unbroken every rd). Try to jump over the bar, but you may step if necessary. ODD RD = 150m shoulder, EVEN RD = 100m Bearhug
Assistance
a) DB Reverse Flies (use bench) – 4×15
b) November Strict Pull-up Challenge – Accumulate 30 reps (Close Grip) in the least amount of sets.
