WOD
A, B & C. Repeat the following sequence for Overhead Squats, then Front Squats, then Back Squats, going heavier each set.
- 10 Squats
rest 2:30 then…
- 8 Squats
rest 2:30 then…
- 6 Squats
rest 2:30 then…
- 4 Squats
rest 2:30 then…
- 2 Squats
WOD
A, B & C. Repeat the following sequence for Overhead Squats, then Front Squats, then Back Squats, going heavier each set.
rest 2:30 then…
rest 2:30 then…
rest 2:30 then…
rest 2:30 then…
WOD
For total time, Thanksgiving with The Girls
Angie’s House
Helen’s House
Fran’s House
Nancy’s House
Grace/Isabel’s House
Kelly’s House
Post total time.
WOD
A. Every 3 minutes for 9 minutes (3 sets) complete:
B. Every 3 minutes for 9 minutes (3 sets) complete:
All Deadlifts must be guided down on every rep including your last rep of your last set. Also, if your back is rounding then abort and decrease load – your max reps and percentage loads are not what you can absolutely lift off the floor but what you can lift off the floor with a straight/locked low back.
C. Complete as many rounds as possible in 10 minutes of:
212GO!
For time, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
212Barbell
A. Snatch Balance 5 x 3 @ 70, 70, 75, 75, 80%
B. Power Clean + Clean + Jerk x 4 @ 75%
C. Clean High Pull 5-5-4-4-4 @ 78%
WOD
A. Every 3 minutes for 15 minutes (5 sets) complete:
B. As many rounds as possible in 20 minutes of:
WOD
For time:
WOD
A. Every 3 minutes for 9 minutes (3 sets) complete:
B. Complete 5 rounds for time of:
Partner WOD*
As many rounds as possible in 30 minutes of:
Part A
Part B
Partners switch from Part A to Part B every time Partner finishes a round of Part A. Score is Max Calories. *WOD Credit to Coach Abdiel.
Scaled: Hang Squat Cleans @ 55-65/95
Rx: As written
Advanced: Hang Squat Cleans @ 95/135
WOD
A. Every 3 minutes for 9 minutes (3 sets) complete:
B. Every 3 minutes for 9 minutes (3 sets) complete:
All Deadlifts must be guided down on every rep including your last rep of your last set. Also, if your back is rounding then abort and decrease load – your max reps and percentage loads are not what you can absolutely lift off the floor but what you can lift off the floor with a straight/locked low back.
C. 5 rounds for time of:
212GO!
A. 3 rounds, 30-20-10 reps, for time of:
rest 3 minutes then…
B. 3 rounds, 30-20-10 reps, for time of:
rest 3 minutes then…
C. 3 rounds, 30-20-10 reps, for time of:
212Barbell
A. Evert 3 minutes for 15 minutes (5 sets) complete:
B. 5 Supersets of: