3 x 3

  • November 30, 2016

Every 3 Minutes for 3 Rounds:
10 Sumo Deadlift High Pulls (95/65)
Max Push-ups for remaining time to 2:00
1 minute rest
*Rest 5 minutes
Every 3 Minutes for 3 Rounds:
10 Power Cleans (95/65)
Max Pull-ups for reminding time to 2:00
1 minute rest
*Rest 5 minutes
2 Minutes Max Reps Double Unders

Dessert: 5 minutes of non-stop planking to celebrate the last day of Happy Planksgiving!
*You can shift from side to front to side, but the goal is to maintain the plank position for the entire 5 minutes.

Endurance WOD

  • November 26, 2016

6 x 5 Minute AMRAPs with 2 Min Rest:
400 meter Run
10 Burpees
In remaining time, complete as many reps as possible of either:
Tire Flips
Kb Swings (50/35)
Wall Ball Shots (20/14)
Calorie Row
50 meter Tire Drags (45/25)
Box Jumps (24/20)
*One movement per AMRAP

Dessert: 1 minute R side plank, 1 minute L side plank, 1 minute front plank. Rest as needed between minutes.

Gobble, Gobble!

  • November 24, 2016

Complete for Time:
30 Goblet Squats (50/35)
3O Calorie Row
30 Ball Slams (30/20)
30 Burpees
30 Lunges, walking
Endurance Run (1 mile)
30 Ground to Overhead (95/65)
30 Overhead Squats (95/65)
30 Butterfly Sit-ups
30 Back Extensions
30 Lateral Bar Jumps
Endurance Run (1 mile)

Dessert: 1 minute R side plank, 1 minute L side plank, 1 minute front plank. Rest as needed between minutes.