Skill Work
8 emom
C&J build to wod weight
wod prep
WOD
12 min amrap
5 Power C&J 70%
5 RIng DIps
5 CTB
Thursday 12/1/2022
Skill Work
Snatch/OHS
12 minutes to warmup/Build to moderate to heavy snatch/ohs
1 power snatch + 1 ohs + 1 hang squat snatch
WOD
12 min amrap
30 DU
5 Power Snatch 95/65 rx+135/95
5 OHS
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
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