Happy Thanksgiving! – Bring a friend or family member for free!
Power Clean 8×2 on 90″
Partner WOD
You and your partner will have 25 minutes to accumulate as many points as possible
You must complete all exercises on …
Power Snatch 3×3, 2×2, 1×1
SL RDL 4x6e
DB Bent Over Wide Row 4×8
3 Rounds
1’ BB Sumo DL High Pull (40/28kg)
1’ V-up
1’ BB Thruster (40/28kg)
1’ Rest
Score = Combined total of best round of each exercise. Ex – …
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Back Squat Wheel E90 9×2 (up to 80% for last 4 sets)
1. 8-10 Pullups
2. 10 Ring Pushups
3. Rest
First 90” Squat + #1, next 90” squat + #2… etc.
Double KB OH Carry 3x40m
Weighted Front Plank …
Clean + Jerk 7×1
E90 for as long as possible (15 round Cap)
3 Power Cleans (Rx = 60/40kg) (Rx+ = 75/50kg)
3 Front Squats
3 Push Jerks
3 Super Burpees
Accessory Core
3×20 Weighted Ab Mat Sit ups
Power Clean 6×2
SL RDL 4x6e
Ring Pullup 4×8
8’ Amrap
20 Goblet Squats (24/16kg)
20 Ab Mat Sit ups
200m Run
Rx+
10/8 Cal Bike
8 OH Squats (45/30kg)
6 Ring Dips
Front Squat 2×4, 3×2 (Last set 87-90%)
Kneeling SA DB OH Press 4x8e
Band Facepull 4×12
15’ Rotating EMOM
Cal Row
Super Burpee
KB Swings (32/24kg)
Choose your rest
Score = total reps
Snatch pull 3×3, 3×2 (work past 1RM Snatch)
OH Squat 2×4, 2×3 (Try to finish at or above 1RM Snatch)
4×45″ Double Under Practice
6 Rounds
10 Alt. DB Snatch (40/25 – Rx+ = 50/30)
8 Box Jump (24/20”)
6 Toes …
Push Jerk 3×2, 2×1
Handstand Pushups 4×4-6
Hanging Straight Leg Raise (no kip) 4×8
Single Arm Plank 3x15s each
4 Rounds on 2’ w/ 30” rest between
200m Run
20 KB DL HP (24/16kg)
Amrap Pushups and/or V-ups
Score = Pushup/v-up reps
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Hang Power Snatch 4×2, 3×1
3x20m each Waiter Carry (lighter KB OH, heavier at side)
3x8e Goblet Side Squats
7 Rounds
7 Deadlifts (Rx 70/50kg) (Rx+ 100/75kg)
7 Pullups (Rx+ = Chest to Bar)
Clean 3×2,
6×1 on 30” Interval @ 80-82%
Pause Back Squat 5×3 @ 3 sec (last 2 sets at 85%)
Ring Row 4×10-12 (add weight or elevate feet)
8’
32 Double unders (64 Singles)
16 Steps Walking Lunge
