Monthly Archives: November 2022

Thanksgiving WOD 11/24/2022

HOLIDAY
Partner wod 3 person turkey teams

5rds
5 pull-up
10 push ups
15 airsquats

4 rounds
8 hspu
15 kb swing

3 rounds
15 box jumps
15 K2E

2 rounds
20 wall ball
30 situps

1 round
25 synchronized burpees

Monday 11/21/2022

Warmup
Bike 2-3 minutes

2 rounds of:
10 alt lunge pulses r+l=2
10 air squat
10 press ups
10 PVC pass throughs

barbell warm up
2 rounds of:
5 clean deadlifts
5 clean pulls
5 clean high pulls
5 hang muscle cleans
5 hang power cleans
5 hang squat cleans

Skill Work
hang squat clean
build to approx 70%
then, 3x1 + 1 push press

WOD
15 min
2 rope climbs
4 clusters 70%-80%
250m/200m row

Saturday 11/19/2022

PARTNER WOD
2 person:
100 weighted tricep extension, 12/8 cal bike
90 wall balls, 16/12 cal row
80 ring rows ,12/8 cal bike
70 ball slam 16/12 cal row
60 db alt snatches 12/8 cal bike
50 kb swings, 16/12 cal row
40 kb goblet squats , 12/8 cal bike
30 box jumps, 16/12 cal row
20 burpees, 12/8 cal bike,
10 wall walks, 16/12 cal row

Thursday 11/17/2022

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Warmup
2-3 min on bike
Down and Back:
high knees/butt kicks
high kick/alt lunges
duck walk/burpee board jump

In your own space:

2 rounds of
5 press ups
5 cat to camel
5 down-dog to inchworm pushups
barbell warm up
2rds
5 clean deadlifts
5 clean pulls
5 clean high pulls
5 hang power clean
____________________
Strength / Skill
1 DL + 1 HPC
build until max power clean
then, continue to build to max DL
____________________
WOD
5RFT
5 Deadlift at 70%
5 defecit hspu 7""
rest 2 min
5RFT
5 Hang Power Clean at 70%
25 DU