Power Clean & Jerk Work

WOD:
4 RFT:
20 C&J (65/95)
50 DU

Athlete Choice:

Mary:
20 min AMRAP:
5 HSPU
10 Pistols
15 Pulls Ups

OR

Cindy:
20 min AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats

Hang Squat Snatch Work

WOD:
12 min AMRAP: Ascending Ladder 3/3, 6/6, 9/9…
Hang Squat Snatch (95/135)
Bar Facing Over Burpees

Strict Press 3-3-3-3
DL 3-3-3-3

WOD:
8 min AMRAP:
15 DL (155/225)
15 Box Jumps (20/24)

WOD:
4 min Max Rep Assault Bike Cals
2 min Rest
4 min Max Rep Double DB Snatch (35/50)
2 min Rest
4 min Max Rep BMU
2 min Rest
4 min Max Rep Wall Balls (14/20, 9/10’)

Front Squat Strength

WOD:
18 min AMRAP:
10 Double DB Devils Press (35/50)
10 Double DB Front Rack Walking Lunge Steps
1:00 Rest

WOD:
24 min EMOM:
Min 1: 5-10 Strict Pull Ups
Min 2: 5-10 Lateral Bar Over Burpees
Min 3: 5 DL @ Challenging Load
Min 4: 45 sec Max Cals on Rower/Skier/Bike

WOD:
10 min AMRAP:
8 Thrusters (70/100)
8 T2B
28 DU

Post WOD:
Handstand Work

12 min EMOM:
2 re-grip Power Clean

WOD:
For Time:
21-15-9
Power Clean (95/135)
C2B

30 min AMRAP:

WOD:
800m Run
25 OHS (55/75)
25 SDLHP (55/75)

WOD:
For Time:
100 DU
60 SA DB Snatch (Al)t. sides every 5 reps) (35/50)
25 Lateral Burpees Over the DB
60 SA DB Hang Clean & Jerk (Alt. sides every 5 reps) (35/50)
100 DU
60 SA DB Thrusters (Alt. sides every 10 reps) (35/50)
25 Lateral Burpees Over the DB
60 Single DB Front Rack Squats (35/50)
400m DB Carry (35/50)

GYM is CLOSED

Run a 5K - Your own personal Turkey Trot!! Or take an extra rest day and enjoy time with family and friends. Happy Thanksgiving!

5-4-3-2-1 Touch n go Squat Clean

WOD:
14 min AMRAP:
5 Squat Clean (Rx: 75/115, Comp: 105/155)
10 HSPU
15 Ab Mat Sit Ups

Snatch Work

WOD:
3 RFT:
10 Snatch (95/135)
20 T2B

On 12 min running clock:
4 min Max Rep Strict Pull Ups
4 min Max Rep Thrusters (65/95)

4 min AMRAP:
4 Strict Pull Ups
8 Thrusters (65/95)

Post WOD:
Rig and Ring Work