Month: November 2019

Partner WOD:
2 Rounds For Time of:
Run 100 m (Together)
10 Toes 2 Bar
Run 200 m (Together)
20 Hang Cleans (95/65)
Run 300 m (Together )
30 Hang Snatches (95/65)
Run 400 m (Together)
40 Med Ball Sit-Ups (Together)

Split reps evenly

Open Gym ~ No Classes

PARTNER WOD:
28 Minute AMRAP
– 28 Hang squat cleans (95/65)
– 28 Pull ups
– 100 m waddle
Rx+
-135/95
– CTB Pull ups

Planksgiving 
(Repeat each set exercises on the left and right)
Complete 2 rounds for time
Complete 10 reps per exercise
* three legged downward dog + straight leg pulses – 10 reps
* single leg downward dog + high plank knee pulls – 10 reps
*  high plank single leg cross-body knee pulls – 10 reps
*  side plank reach throughs – 10 reps
*  side plank hip lifts – 10 reps
*  repeat entire sequence on the other side

STRENGTH:
Back squat progression 
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-Failure

AMRAP 13 Minutes
4 Devil Presses (35/25)
8 Dumbell front squats (35/25)
16 Double Unders

Strength:
Double Unders
6 x 30 Seconds
*Rest for 30 seconds between sets*

5 Rounds for Time
~ 3 Handstand Push Ups
~ 6 Deadlifts (225/155)
~ 9 Box Jumps (24/20)

Partner WOD:
*32 Minutes of (Max Reps in a Minute):
Single Arm Snatches (53/35)
Front Squats (95/65)
SDHP (95/65)
Run 150 m
*Partner A does max reps for 1 Minute while Partner B rests for the minute, then switch and rotate from movement to movement. Only Run 150 once for time

WOD:
21 – 15- 9 – 6 – 3
KB Swings (53/35)
Burpees over Bar

Strength:
Clean & Jerk

7 Rounds
7 Deadlift (135/95)
7 Push Jerk (135/95)
7 Wall Balls (20/14)

Strength:
8 Minute EMOM:
Floor Press
Air Squats

Partner WOD ~ 21 Minute AMRAP:
400 Run (Together)
42 Push-Ups
42 Box Jumps (24/20)
30 Med Ball Sit-Ups (20/14)
18 Pull-Ups