WOD

All Classes

Buy-in:
200 Double-Unders
Directly into:
3 Rounds:
50′ Walking Lunge
25 Sit-Ups
50′ Walking Lunge
25 Kettlebell Swings (53/35#)

3 Rounds:
7 Thrusters (75/55#)
7 Pull-ups
7 Burpees
then…
50/35 Calorie Row

3 Rounds:
7 Thrusters (75/55#)
7 Pull-ups
7 Burpees
then…
50/35 Calorie Row

3 Rounds:
7 Thrusters (75/55#)
7 Pull-ups
7 Burpees

Sweat Class

20 Calorie Row
15 KBS
10 Hanging Leg/Knee Raises
5 Man Makers

Then same sequence
16, 12, 8, 4
12, 9, 6, 3
8, 6, 4, 2
4, 3, 2, 1

Build to a heavy Power Clean

Then,

AMRAP 3:
15 Calorie Row
15 Power Cleans (95/65#)
Rest 3:00

AMRAP 3:00
12 Calorie Row
12 Power Cleans (115/80#)
Rest 3:00

AMRAP 3:00
9 Calorie Row
9 Power Cleans (135/95#)

Sweat Class
4 min AMRAP – Burpees
4 min Rest
3 min AMRAP GTOH 95/65#
3 min rest
2 min AMRAP Pull ups
2 min rest
1 min AMRAP Front Squat 95/65#
1 min rest
30 sec of max effort DU’s

Skill
Muscle Up Skill Work

Conditioning
4 Rounds:
5 Ring Muscle-ups
10 Squat Snatches 95/65#
15 Box Jump-overs 24/20″

Sweat Class
16 Minute Partner AMRAP:
4 Front Rack Lunges
6 Lateral Over the Bar Burpees
8 Sit ups

Each partner must complete one round before switching.

Teams of 3 – ONE bar, ONE rope, ONE medball

A)  FRAN
21-15-9 Thrusters (95#/65#) & Pullups

B)  ISABEL
30 Snatches (75#/55#)

C)  ANNIE
50-40-30-20-10 DUs & Situps

D)  ELIZABETH
21-15-9
Power Cleans & Ring Dips (135#/95#)

E)  KAREN
150 Wall Balls (20#/14#)

1 Class at 9:30

4 rounds of:

100m farmers carry *heavy KB 70/53#
50 Double Unders
14 Front Rack Reverse Lunges @ 115/75#

Rest 4 min then

4 rounds for time of:
10 Box Jumps 24/20″
25 KB Swings 53/35#

Thanksgiving WOD 9:30

Join us for a tough team workout!

(and Coach Sean’s birthday)

Strength
1 Rep Heavy
Deadlift

Conditioning
15 Minute AMRAP
9 Deadlifts 155/100#
12 Push-ups
15 Box jumps 24/20″

Sweat Class
AMRAP 20
Partner
5 Pull-ups
10 Push-ups
15 Squats

Rest 5 minutes

4 Rounds
I go, You go…
4 Rounds
250m Row
10 KB Snatch
10 Sit-ups