WOD Blog

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:

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

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#)  

Olympic A1. 5 x 1 Snatch Pull + 1 Hang Power Snatch + 1 Hang Squat Snatch Keep the weight moderate, move the bar quickly and efficiently. A2. 5 x 4 Tall Box Jumps Conditioning Reps of 21-18-15-12-9: Handstand Push-ups Front Rack Lunges – 1 count (115#/83#)

Accessory A1. 4 x 6 Deadlifts @ 40%-45%-50%-55% 5RM A2. 4 x 10 Banded Hip Thrusts A3. 4 x 15 Hollow Rocks Conditioning 3 rounds – As many reps as possible: 1 minute Max Wall Balls (30#/20#) :30 Rest 1 minute Max C2B Pull-ups :30 Rest 1 minute Max Calorie Row :30 Rest

Strength A. 15 minutes to establish a 1RM Front Squat B. 12 minutes to establish a 1RM Push Press Conditioning 8 minute AMRAP: 800m Run Max rep Burpees to target w/ remaining time