WWPF – 35 min AMRAP 60 Cal Assault Bike 50 Wt Push-ups, 45/25 (Switch every 5) 40 Alt Hang Squat Clean, 95/63 50 Cal Assualt bike 40 Strict Pull-ups (Partner Hangs) 30 Alt Hang Squat Cleans, 135/83 40 Cal Assualt Bike 30 Strict HSPU (Synchronized) 20 Alt Hang Squat Cleans, 155/103 30
Deadlift 3-3-3 Then: 12 Min Ladder 3 Thrusters 95/63 3 Power Snatch 95/63 3 Toes to Bar 6 Thruster 6 Power Snatch 6 Toes to Bar 9 Thrusters 9 Power Snatch 9 Toes to Bar 12 Thrusters 12 Power Snatch 12 Toes to Bar 15 Thruster 15 Power
Bench Press: 3 x 3 (85-90%) Strict Pull-up (3 sec pause): 3 x 5 (add weight if you have 5 strict w/3 sec pause) Then… 2 Rounds For Time 30 Single Arm DB Hang Cleans, 50/35 15 Target Burpees 30 Single Arm DB Hang Snatch, 50/35 15 Target Burpees 30 Single Arm OH DB Lunges,
15 Minutes to a Heavy Clean Then….. AMRAP 15 Minutes 50 Double Unders 10 Cleans 185/123 50 Double Unders 10 Ring Muscle Ups 50 Double Unders 10 Cleans 185/123 50 Double Unders 10 Bar Muscle Ups
Back Squat 4 sets x 3 reps (85-90%) Then: 3 Barbell Walks 20m (100-110%) Then… 21-15-9 Kettlebell Swing 53/35 Box Jump 24/20 2 min Rest 9-15-21 Kettlebell Swing Box Jump
9 am- Olympic Lift Class with Jenny 10 am- Endurance with Brian 11:15- Yoga with Brantlee Endurance: 2 Rounds 800m Run 21 Pullups 21 Ring Pushups 400m Run 15 Toes to Bar 15 Goblet Squats 200m Run 9 KB Step Ups per leg 9 KB Swings *must row 30/20 cals and bike 30/20 cals
Establish a 1 rep max Turkish Get-up Then… EMOM x 20 min complete the following Kettlebell Complex: (single arm) KB deadlift – power Clean – Front Squat – Push Press Left arm / then with Right Arm 70/53
WWPF 0:00-13:00 Establish 2RM Front Squat 15:00 – Finish “Partner Jackie” 1000m Row 50 Thrusters, 45 30 pull-ups * partner may start rowing after partner 1 completes 1000m row 3 min rest after partner 2 completes 30th Pull-up 1 round for Time: 30 synchronized OHS, 95/63 20 synchronized strict pull-ups 10 Synchronized
Happy WODS-GIVING A Thanksgiving Event with All the Ladies 8AM AND 10AM CLASSES ONLY TODAY Menu and Instructions Appetizers with Fran: 800 meter run To Fran’s 1 Helping of: 15 Thrusters 15 Pullups 1st Course with Kelly: 600 meter run to Kelly’s 1 Plate of: 30 wall balls
Bench Press: 3 x 5 (80%) Strict Pull-up (3 sec pause): 3 x m.e. then….. Complete in any order 55 Deadlifts, 225/153 55 cal Row 55 shoulder 2 OH, 50’s/ 35’s 55 Toes 2 bar Pre-order till Sat 11/24.
Women’s Winter Hoodie (White/black): HERE Women’s Winter Zip-Up Hoodie (Dark Grey/Heather Blue): HERE Men’s Hoodie (White/Dark Smoke Grey): HERE
EMOM 7 Minutes 1 Snatch Pull 1 Snatch 1 Hang Snatch Then….. AMRAP 16 Minutes 50 Double Unders 40 Wall Balls 30 HSPU 20 Power Snatch 115/83 10 Muscle Ups Congrats to Emmy B and Steve P on their 3rd place finish this weekend!
