Sweet little partner WOD today, come on out!
Metcon – “Partner WOD”
3 Rounds For Time:
40 KB SDHP (70/53)
20 Junkyard Dogs (Over right arm, left arm and legs = 1)
10 HSPU’s (Scale 20 DB Push Presses)
200m Run
Sunday 11/27 WOD:
“Open Gym/Makeup Day”
Make up any strength lift or WOD missed during the week or suggested WOD:
Skillwork: Gymnastics (Muscle-ups/Ring Supports/Pullups)
Metcon: AMRAP 12 Minutes:
5 Burpees
10 Power Snatches (75/55)
20 Double Unders
Ramos and Edna synchronized knees to elbows
Friday 11/25 – OPEN GYM 12pm-2pm
Metcon – “Linda”
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift: 1 1/2 Body weight
Bench press: Body weight
Clean: 3/4 Body weight
Saturday 11/26 WOD:
Metcon – “Partner WOD”
3 Rounds For Time:
40 KB SDHP (70/53)
20 Junkyard Dogs (Over right arm, left arm and legs = 1)
10 HSPU’s (Scale 20 DB Push Presses)
200m Run
Happy Thanksgiving Tribe
Metcon – “Fight Gone Filthy”
2 Rounds For Total Reps:
Box Jumps (20″)
Pullups
KB Swings (53/35)
Walking Lunges
Knees to Elbows
Push Press (45#)
Good Mornings (45/25)
Wallballs (20/14)
Burpees
Double Unders
In this workout you move from each of ten stations after a minute.The clock does not reset or stop between exercises. This is a ten minute round from which a two-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.
Friday 11/25 – OPEN GYM 12pm-2pm
Strength/Skillwork: Snatch
Metcon – “Linda”
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift: 1 1/2 Body weight
Bench press: Body weight
Clean: 3/4 body weight
Metcon – ”Amanda”
9-7-5
Muscle-up
Snatch (135/95)
THANKSGIVING WOD:
Metcon – “Fight Gone Filthy”
2 Rounds For Total Reps:
Box Jumps (20″)
Pullups
KB Swings (53/35)
Walking Lunges
Knees to Elbows
Push Press (45#)
Good Mornings (45/25)
Wallballs (20/14)
Burpees
Double Unders
In this workout you move from each of ten stations after a minute.The clock does not reset or stop between exercises. This is a ten minute round from which a two-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.
Abby with a textbook Turkish Get-up
Strength: Jerk 1-1-1-1-1 @75%
Metcon: 2 Rounds For Reps:
AMRAP 2 Minutes:
Front Squats @ 80 % of Bodyweight (Scale as needed)
AMRAP 2 Minutes:
Thigh Touches
Complete as many front squats as possible in 2 minutes @ 80% of bodyweight. Then complete as many thigh touches as possible in 2 minutes. Repeat this with no rest after thigh touches or between movements. If an athlete must rest on thigh touches they must remain in a plank hold. There will be a 3 burpee penalty for every time the body rests on the floor. Complete burpee penalty 1 minute after completion of WOD.
Wednesday 11/23 WOD:
Metcon – ”Amanda”
9-7-5
Muscle-up
Snatch (135/95)
