Open Gym 5:30am-9:00am & 3:30pm-6:30pm

RowingWOD – Test Week

A. 3 minutes for max distance @ 24 strokes/minute – Hold 24 s/m for the entire 3 minutes

• Rest 3 minutes

B. 250m Row Sprint for time – All out effort

• Rest 5 minutes

C. 20 minute Row for max distance

Log your results to SugarWOD

Conditioning

Advanced/Rx’d

2 rounds – each for time:

• 10 Bar Muscle-ups
• 20 Front Rack Lunges (135#/93#)
• 30 Toes-2-Bar
• 40 Calorie Row

-Rest 5 minutes between rounds-

Intermediate/Scaled

2 rounds – each for time:

• 40 Calorie Row
• 30 V-Ups/Knee-ups
• 20 Front Rack Lunges (95#/63#)
• 10 (C2B) Pull-ups

-Rest 5 minutes between rounds-

Accessory

3 sets – Not for time:

• 300′ Farmers Carry
• 40 Russian Twists w/ plate

Strength

Back Squat

EMOM x 4:

• 3 Back Squats @ 75% 1RM

-Rest 1 minute-

EMOM x 4:

• 2 Back Squats @ 85%

-Rest 1 minute-

EMOM x 4:

• 1 Back Squat @ 90%

Conditioning

10 minute AMRAP:

• 30 Double Unders
• 20 Kb Swings (53#/35#)
• 10 Handstand Push-ups

Olympic

8 x 1 Clean & Jerk – Every :90

• Start moderately light and build to a heavy single

Conditioning

Reps 10-9-8-7-6-5-4-3-2-1 for time:

• Power Cleans (135#/93#)
• Thrusters (135#/93#)
• Lateral Bar Hopping Burpees

Partner WOD

30 minute AMRAP – In teams of two with only one person working at a time:

• 30 Plate Ground to Overhead (35#/25#)
• 30 Pull-ups
• 30 Alternating Lunges w/ Plate Overhead (35#/25#)
• 30 Toes-2-Bar
• 30 Over-the-Plate Burpees

Don’t be a TURKEY! Come get your sweat on before getting STUFFED!

Reminder that classes are at 7:00am and 8:00am Thanksgiving Day.  Open gym from 6:00am to 10:00am on Friday 11/25!

Team WOD

In teams of 4, complete the following:

A. 2 rounds of:

• 800m Run
• Max Rep Wall Balls (30#/20#)

B. 2 rounds of:

• 1k Row (Switch every 250m)
• Max Rep Burpee Box Jumps (24″/20″)

C. 2 rounds of:

• 800m Run
• Max Rep Clean and Jerk (135#/93#)

D. 2 rounds of:

• 1k Row (Switch every 250m)
• Max Bar Muscle-ups/Pull-ups

Notes: Teams of four will be broken up into two teams of two.  For part A, Partners 1 and 2 will start with an 800m run together.  Partners 3 and 4 will accumulate as many Wall Balls as possible until Partners 1 and 2 get back from the run.  At this point they will switch tasks.  3 and 4 will run 800m while 1 and 2 complete as many Wall Balls as possible.  Once 3 and 4 get back from the run, the team moves on to Part B.  The same format is used for all sections of the workout.

Two scores: Time and Total reps.

Strength

4 sets:

• Single Leg Romanian Deadlift x 10/10
• Single Arm DB Strict Press x 10/10
• Strict Pull-ups x 6-8

Conditioning

“Diane”

Reps of 21-15-9 for time:

• Deadlift (225#/153#)
• Handstand Push-ups

Cash-Out/Skill

Reps of 21-18-15-12-9 for time:

• Box Jumps

*Complete each set “unbroken” (bounding) while only allowing yourself to rest between sets.

Strength

Back Squat

6 sets:

• Set 1 – 6 Reps @ 70% 1RM
• Set 2 – 1 Rep @ 90%
• Set 3 – 6 Reps @ 70%
• Set 4 – 1 Rep @ 92.5%
• Set 5 – 6 Reps @ 70%
• Set 6 – 1 Rep @ 95%

Complete a set every 3 minutes.  Use 1RM from 11/7/16.

Conditioning

“Annie”

Reps of 50-40-30-20-10:

• Double Unders
• Abmat Sit-ups

Cash-Out

4 minute row for max calories

Olympic

6 x 3 Cleans + 1 Jerk

• Complete one set of the complex every 2 minutes. Build to something that is heavy.

Conditioning

10 x 1 minute:

• 10 Wall Balls (30#/20#)
• Max Rep Power Cleans (155#/103#)
• Rest :30 between each round.

Score = total power cleans completed.

Partner WOD

With a Partner, complete the following for time:

• 50 Thrusters (135#/83#)
• 50 Calorie Row
• 50 Kb Swings (80#/53#)
• 50 Calorie Row
• 50 Burpees
• 50 Calorie Row
• 50 Kb Swings (80#/53#)
• 50 Calorie Row
• 50 Thrusters (135#/83#)