Friday WOD 11/30/18

25 min EMOM

Min 1 7/5Cal Bike

Min 2 10/7 Cal Row

Min 3 20 Med Ball Twists

Min 4 10 Hang Power Snatch 75/55

Min 5 7 Bar Facing Burpees

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Thursday WOD 11/29/18

10 min (Every 30 sec)

1 Deadlift@ 85% of 1 RM

Then:

“Sweep The Leg”

15 min AMRAP

200 m run

10 Back Squats (from rack) 135/95

20 Box Jump Overs

30 DU’s

“Thanksgiving WOD 9AM Only!”

  • “Thanksgiving With The Girls!”
  • For Time
  • “Angie’s” House
  • 20 Pull-Ups
  • 20 Push-Ups
  • 20 Sit-Ups
  • 20 Air Squats
  • “Helen’s” House
  • 400 meter Run
  • 21 Kettlebell Swings (53/35 lb)
  • 12 Pull-Ups
  • “Fran’s” House
  • 15 Thrusters (95/65 lb)
  • “Nancy’s” House
  • 400 meter Run
  • 15 Overhead Squats (95/65 lb)
  • “Grace/Isabel’s” House
  • 20 Ground-To-Overheads (95/65 lb)
  • “Kelly’s” House
  • 400 meter Run
  • 30 Box Jumps (24/20 in)
  • 30 Wall Balls (20/14 lb)
  • With a running clock complete all five named parts of the workout, with no rest in between. For “Grace/Isabel’s” house, athlete may move the barbell from the ground to overhead any way they like (eg: snatches and/or clean-and-jerks).