WODS
4 Rds each for time
Run 400m
21 STOH 95/65
12 Burpee
Rest 2 min between Rds. Record time for each round
7000lb/5000lb Challenge Ground to
Overhead by any means necessary
For Time: Choose one
Teams of four 2 men/ 2 women
Male:
1)155lb/46reps
2)135lb/52reps
3)95lb/74reps
4)75lbs/94reps
Female:
1)100lb/50reps
2)85lbs/59reps
3)65lbs/77reps
4)55lbs/91reps
After team has completed GTO, team must load bars and proceed to rower. 1st woman will row 30 cal while 1st man holds barbell. Alternate 2nd woman/ 2nd man. Then repeat the process with women holding barbell.
Women’s wgt- 185#
Men’s wgt- 275#
Paleo Thanksgiving
21/15/9
Deadlifts- 225#/155#
Push Ups
Strength: 20 Min
5 X 3,2,1 Bench Press (+5# from last week)
MetCon:
“Partner Wod- completed in sets of 10”
100- Wall Balls
80-KBS 50/35#
60- Burpee over Partner
“Lil Grace”
30 Clean & Jerks 95/65
2:00 Cap
Rest 5:00
“Lil Angie”
25 Pull ups
25 Push ups
25 Sit ups
25- Squats
5:00 Cap
Rest 5:00
“Lil Isabel”
30-Snatches 95/65
2:00 Cap
Time Remaining- Plank it out
20:00
L-Sit Progressions
MetCon:
“99 Problems”
100 Overhead Squats m:95lbs f:65lbs
Every time you break (lower the bar) buy back the bar with
5 Pull Ups/ 7 Ring Rows
2 person teams
30 snatches 135/85
50 double unders / 150 single unders each
50 clean and jerks 115/75
50 double unders / 150 single unders each
70 thrusters 95/65
50 double unders / 150 single unders each
Strength:
Bench Press
5 x 3,2,1
MetCon:
4 x 750m row
25 v-ups between rows
Strength:
12 rounds, every :45
1 squat clean + 1 jerk AHAP
MetCon:
30-20-10
Box jumps 24/20
Pullups