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Partner WOD

  • November 30, 2017

Working in Teams of 2, Complete the Following for Time:
100 Double Unders
100 Sit-ups
100 Push Press (95/65)
100 Box Jump-overs (24/20)
100 Calorie Row
*Only 1 person can accumulate reps at a time. Partner not working is holding a plank (any style). Partners can break up the reps however they want.

Happy Planksgiving!
Plank work was completed in the WOD!

Benchmark WOD

  • November 29, 2017

“Elizabeth”
21-15-9
Power Clean (135/95)
Ring Dips

Happy Planksgiving!
Hold a continuous plank for 2 minutes switching plank style every 30 seconds.

Strength Cycle Week #7 plus…

  • November 28, 2017

Back Squat
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 98%

Bench Press
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 98%

5 Minute Row for Max Meters

Happy Planksgiving!
Hold a continuous plank for 2 minutes switching plank style every 30 seconds.

5-4-3-2-1 Blast Off!

  • November 27, 2017

Run an aerobic mile as a warm-up

15 Minute AMRAP:
100 meter Sprint
5-4-3-2-1
Power Snatch (95/65)
Air Squats
Strict Pull-ups

Happy Planksgiving!
Hold a continuous plank for 2 minutes switching plank style every 30 seconds.

Saturday WODs

  • November 25, 2017

Endurance WOD (7:45a):
Complete 3 Rounds of:
1 mile Run
12-9-6
Toes to Bar
Push-ups

Community WOD (10:00a):
Complete 3 Rounds of:
800 meter Run or Row
9-6-3
Toes to Bar, Pull-ups or Ring Rows
Push-ups

Thanksgiving Day WOD @ 9:00a

  • November 23, 2017

“Gobble, Gobble!”
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)

Happy Planksgiving!
1 minute Front plank, 1 minute R side plank, 1 minute L side plank. Be creative!
*Rest as needed between minutes.

Gymnastics Quadruple Tabata

  • November 22, 2017

Find a max height Box Jump
*Spend 10 minutes working up to a challenging height.

Gymnastics Quadruple Tabata
Alternate between a Pushing motion, a Pulling motion, an Ab exercise and a Pistol (or variation) for 16 minutes.

Pushing Examples: Push-ups, Ring Dips, Burpees, Wall Walks and HSPU
Pulling Examples: Kipping Swings, Ring Rows, Pull-ups of any style, Toes to Bar, Knees to Elbow, and Muscle-ups
Abdominal Examples: Sit-ups, Hollow Holds, Hollow Rocks, V-ups and L-Sits
Pistol Variatons: Use boxes, bands and plates for assistance. Substitute lunges or Bulgarian split squats if preferred

Happy Planksgiving!
1 minute Front plank, 1 minute R side plank, 1 minute L side plank. Be creative!
*Rest as needed between minutes.

Strength Cycle Week #6 plus…

  • November 21, 2017

Back Squat
5 @ 65%
5 @ 75%
5 @ 75%
5 @ 75%

Bench Press
5 @ 65%
6 @ 75%
4 @ 85%
3 @ 90%

9 Minute EMOM:
Minute 1: 15 Russian Kb Swings (70/50)
Minute 2: 45 second Plank Hold
Minute 3: 15 Calorie Row

Happy Planksgiving!
Planks were done in the EMOM, but plank some more if there is time!

Is Nancy a Sumo Wrestler?

  • November 20, 2017

Single-Leg Kb Deadlifts
4 sets of 5 per leg
*Increase weight as able. Consider this a warm-up for the WOD.

“Sumo Nancy”
Complete 5 Rounds for Time:
400 meter Run
15 Sumo Deadlift High Pulls (95/65)

Happy Planksgiving!
1 minute Front plank, 1 minute R side plank, 1 minute L side plank. Be creative!
*Rest as needed between minutes.

Saturday WODs

  • November 18, 2017

Partner Endurance WOD (7:45a):
Round #1: A. 400 meter Run
B. Pull-ups for max reps
*Switch
Round #2: A. 400 meter Run
B. Double Unders for max reps
*Switch
Round #3: A. 400 meter Run
B. Plate Ground to Overhead (45/25) for max reps
*Switch
Round #4: A. 400 meter Run
B. Jumping Lunges for max reps
*Switch
Round #5: A. 400 meter Run
B. Plank Hold for quality
*Switch
Round #6: A. 400 meter Run
B. Plate Sit-ups (45/25) for max reps
*Switch
Round #7: A. 400 meter Run
B. Handstand Hold for quality
*Switch
Round #8: A. 400 meter Run
B. Kb Swings (50/35) for max reps
*Switch

Community WOD (10:00a):
*same as Endurance WOD but shorten run to 200 meters and remove Rx weights.

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