WOD

A) EMOM x 10-12 min

– 1 push press

*Start at 65% and build to a new 1RM if able.

*Skip a minute if you need to before testing a new 1RM.

 

B) Every 6 minutes x 3-4 sets:

– 500/400m row

– 20 wallballs (20/14)

– 10-15 ring dips

A) Every 2.5 min x 5 sets

– Deadlift x 5-4-3-2-1 reps

*Build to a heavy single rep. Not a 1RM.

 

B) 4 rounds for time:

– 14 alternating DB snatch (50-75/25-40)

– 30 double unders

– 400m run

 

C) 2-3 rounds for efficiency:

– 12-15 reverse snowmans (2.5/hand)

– 20 hollow rocks

*Rest as needed. Focus on lowering heart rate.

 

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A) E2MOM x 12 min (6 sets

– 1 hang squat clean + 1 squat clean + 1 front squats

*work from about 65-85% (heavier than 11/21)

 

B) EMOM x 18-24 min (6-8 sets):

1: 5 thrusters (go heavy)

2: 5-10 strict pull-ups

3: 10-15 box jump-overs (24/20”)

Partner “Eva”

5 rounds for time:

– 800m run

– 30 KB swing (70/53)

– 30 pull-ups

*Divide up reps with your partner however you see fit.

Gym Closed – Happy Thanksgiving!

A) E2MOM x 16 min (8 sets)

– 2 push press

*All sets heavier than 11/17

 

B) 4 rounds for time:

– 5 ground to overhead (185/125, 155/105, 135/95, 115/75, 95/65)

– 10 CTB pull-ups

R4M, then…

4 rounds for time

– 10 burpees

– 30 double unders

A) Take 15 minutes to build to a 3RM deadlift.

 

B) 4 rounds for total working time:

– 400m run

– 10 deadlifts

– 15 toes to bar

R3M between rounds.

*Subtract 9 minutes to get total working time.

*Deadlift weights: 275/185, 225/155, 185/125, 155/105, 135/95

A) E2MOM x 12 min
– 1 hang squat clean + 1 squat clean + 2 front squats
*work from about 60-80%

B) For time:
– 60/45 cal row
– 100 double unders (300 singles)
– 60 wallballs (20/14)

C) 2-3 rounds for efficiency:
– 8 DB rows per side @ 2011
– 15 banded hamstring curls
Rest as needed