WOD
A.1 Press 4, 4, 4, 4
A.2
12 Minute AMRAP
Run 200M
4 Pull Ups
8 DB Push Press
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WOD
A.1
12 Minute AMRAP
Deadlifts #225/#135
12 HR Push Ups
15 Box Jumps
A.2
3 Rounds
Run 400M
Run 200M with a KB #53/#36
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WOD
A.1 Back Squat 20 Rep Max**
Work up to a heavy 20 reps. You should have an idea of what to aim for based on past attempts. Do 3-4 sets using lower reps but working up to a heavy weight then go for broke.
A.2
6 Rounds
6 3/4 Body Weight Cleans
6 Strict Pull Ups
6 Clapping Push Ups
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Partner WOD
30 Power Cleans #135/#95
Then
2 Rounds Each
Run 400M
21 KB Swings
Then
2 Rounds Each
10 Thrusters #95/#65
7 Burpees
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WOD
A.1 Bench Press 5, 5, 5, 5, 5
A.2
Run 5 x 400M
Rest 1 minute between rounds
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Thanksgiving WOD
“Fight Gone Bad”
3 Rounds- 1 Minute per station
Row for Calories
Push Press #75/#55
Box Jump
SDHP #75/#55
Wall Ball
Rest 1 Minute
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WOD
A.1 Power Clean 5×5 Across
A.2
OTM 12 Minutes
Even
3 OH Squat #115/#80
Odd
6 Strict Chin Ups
6 Ring Dips
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