WOD

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

A) Back squat cluster

– 5.5.5.5 x 3 sets

*Rest 30 sec between clusters and 3 minutes after each set.

*Start moderate and build if able.

 

B) 3 sets for efficiency:

– 45-60 sec  overhead earthquake bar hold

– 2 laps suitcase carry (1 side/lap)

– 6-8 L-sit supinated pull-ups

– 12-15 kneeling pallof presses/ side (green band)

A) E3MOM x 15 min (5 sets):

– push press x 3 reps

Goal is to be 3-5% heavier than 11/4 for all sets.

 

B) E3MOM x 12-18 min (4-6 sets)

– Row 250/200m

– 5 burpee box jump overs (24/20”)

– 10 push press (115/75)

*Keep intensity at 90-95%.

A) E2MOM x 12 min (6 sets):

– 2 position snatch

(hang, 2” below knee)

*Pause 1 sec in each position before initiating snatch.

*Keep weight light to moderately heavy and work on positioning.

 

B) 8 minute AMRAP:

– 6 front squats (185/125, 155/105, 135/95, 115/75)

– 30 double unders (60 single unders)

 

C) 3 rounds for efficiency:

– 8 supinated grip Romanian deadlifts @ 30X1

– 10 ring rows @ 30X1

Rest as needed

*Perform RDLs at 40-50% max DL

*Get as horizontal as possible on rows

A) 8 minutes to build to a heavy:
– power clean + 2 split jerks
*Acquire heavy rep in 6 working sets. Do not fatigue yourself.
*Goal is to get to what you hit last week.
B) 3 rounds for time:
– 400m run
– 8 ground to overhead (135/95)
– 12 toes to bar
– 16 wallballs (20/14)
*Workout subject to alteration dependent on class size.