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
For total time, Thanksgiving with The Girls
Angie’s House
- 20 Pull-ups
- 20 Push-ups
- 20 Abmat Sit-ups
- 20 Air Squats
Helen’s House
- 400m Run
- 21 Kettlebell Swings @ 35/53
- 12 Pull-ups
Fran’s House
- 15 Thrusters @ 65/95
Nancy’s House
- 400 m Run
- 15 Overhead Squats @ 65/95
Grace/Isabel’s House
- 20 Ground To Overheads @ 65/95
Kelly’s House
- 400m Run
- 30 Box Jumps @ 20/24
- 30 Wall Balls @ 14/20
Post total time.
WOD
A. Every 3 minutes for 9 minutes (3 sets) complete:
- 5-3-1+ Strict Press @ 75%, 85%, 95% (3rd set is max reps commonly noted in Wendler as 1+)
B. Every 3 minutes for 9 minutes (3 sets) complete:
- 5-3-1+ Deadlifts @ 75%, 85%, 95%
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:
- 5 Shoulder-to-Overheads @ 75/115
- 10 Deadlifts @ 75/115
- 15 Box Jumps @ 20/24″
212GO!
For time, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
- Wall Ball Situps
- Toes-to-Bar
- Burpees
- Row calories @ double the reps
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:
- 3 Bench Press
- 7 Swimmers
- 7 Supermans
B. As many rounds as possible in 20 minutes of:
- 7 Pull-ups
- 7 Push-ups
- 14 Russian Kettlebell Swings @ 35/53
- 7 Push-ups
WOD
For time:
- 10 Hang Power Snatch @ 75/115
- 20 Hang Power Clean and Push Press @ 75/115
- 30 Front Squats @ 75/115
- 300 Double Unders
- 30 Front Squats @ 75/115
- 20 Hang Power Clean and Push Press @ 75/115
- 10 Hang Power Snatch @ 75/115
WOD
A. Every 3 minutes for 9 minutes (3 sets) complete:
- 5-3-1+ Back Squats @ 75%, 85%, 95% (3rd set is max reps commonly noted in Wendler as 5+)
B. Complete 5 rounds for time of:
- 250m Row
- 15 Thrusters @ 65/95
- 10 Burpees
Partner WOD*
As many rounds as possible in 30 minutes of:
Part A
- 6 Hang Squat Cleans @ 75/115
- 8 Front Rack Lunges @ 75/115
- 10 OTB Burpees
Part B
- Max Assault Bike Calories
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:
- 3-3-3+ Strict Press @ 70%, 80%, 90% (3rd set is max reps commonly noted in Wendler as 5+)
B. Every 3 minutes for 9 minutes (3 sets) complete:
- 3-3-3+ Deadlifts @ 70%, 80%, 90%
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:
- 500m Row
- 15 Bench Press @ 95/135
212GO!
A. 3 rounds, 30-20-10 reps, for time of:
- Sumo Deadlift High Pulls
- Box Jumps
rest 3 minutes then…
B. 3 rounds, 30-20-10 reps, for time of:
- Wall Balls
- Burpees
rest 3 minutes then…
C. 3 rounds, 30-20-10 reps, for time of:
- Knees-to-Elbows
- Assault Calories
212Barbell
A. Evert 3 minutes for 15 minutes (5 sets) complete:
- Power Snatch + Overhead Squat + Snatch @ 60, 65, 70, 75, 75%
B. 5 Supersets of:
- 3 Snatch Pulls @ 100, 105, 105, 108, 108%
- 8 Narrow Grip Bench Press @ AHAP