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STRENGTH
10 Minute EoMOM of: Power Snatches or Squat Snatches 3x5, 2x3 METCON - Power Cycle 5 Deadlifts 5 Hang Power Cleans 5 Push Press 5 Front Squats 5 Power Cleans 5 Rounds (1 Minute Rest Between Rounds)
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STRENGTH
10 Minute EoMOM of: Bench Press 3x5, 2x3 METCON 20 V-Ups 15 Wall Balls (20/14) 10 H/S Push Ups 250 Meter Row OR 50 D/U's 14 Minute AMRAP STRENGTH
Back Squats 3x5@ 75-80%, 2x3@80-85% METCON 15 Burpees 15 KB Swings (53/35) 15 Box Jump Overs (24/20) 4 Rounds STRENGTH
10 Minute EoMOM of: 2 OH Press + 2 Push Press + 2 Push Jerks METCON 6 Deadlifts (315/225) 12 Pull Ups 9 Minute AMRAP STRENGTH
15 Minutes to find Squat Clean 1RM METCON 6,000 Meter Partner R-O-W Swith people every 500 meters and complete 10 burpees while your REST REMEMBER... NO WOD Tomorrow on Thanksgiving. Tristen will be running a 1:00pm WOD on FRIDAY.. That will be the only one of the day. We are going to be closed on SATURDAY and back to Regular schedule on MONDAY.
STRENGTH 10 Minute EoMOM of: Deadlifts 5x5 @75% Partner Workout P1: Row for Max Calories while P2: Completes 30 Wall Balls and 15 C2B Pull Ups Switch 3 ROUNDS STRENGTH
10 Minute EoMOM of : Bench Press 5x3 @80-85% METCON - "Annie" D/U's Ab Mat Sit Ups 50, 40, 30, 20, 10 CASH OUT..... 50 Burpees and 5 Rope Climbs STRENGTH
15 Minutes to Find Back Squat 1RM WOD - "DT" 12 Deadlift 9 Hang power clean 6 Push jerk 5 Rounds for Time STRENGTH/SKILL
10 Minute EoMOM of : Squat Snatches 3x5, 2x2 METCON 1:00 Rowing :20 REST 1:00 Running down and Backs :20 REST 1:00 Jumping Rope :20 REST 4 ROUNDS STRENGTH
10 Minute E-M-O-M Alternate between 12 KB Swings AND 12 Alternating KB Snatches (53/35) METCON 191121 25 Wall Balls (20/14) 10 Hang Power Cleans (155/105) 4 ROUNDS (20 Minute Cap) |
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