Thanksgiving week's Schedule is as follows: Wednesday 11/25 Last WOD is 12:30pm
Thursday 11/26: 10:00am ONLY
Friday 11/27: 10:00am ONLY
Saturday 11/28: 10:00am ONLY
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A.
Hang Clean + Clean
B.
"Tabata Something Else"
Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Squats
Rest Day
10:00am WOD
"Lynne" 5 rounds for max reps. There is NO time component to this WOD.
Bodyweight bench Press (e.g., same amount on bar as you weigh)pullups
Pull-ups
A. Deadlift
5 RM
B.
3 rounds
500m Row
21 KBS (1.5/1)
12 HSPU
A. Every 2 minutes for 20 minutes (10 rounds)
1 Power Clean + 1 Squat Clean + 1 Front Squat
B.
3 rounds for Quality*:
30 seconds in a Plank
20 seconds in a Hollow Hold
10 Seconds in an L-Sit
*Try to go unbroken, rest as needed between exercises/rounds
A. Press
5 x 3
B.
15 minute AMRAP:
50 Cal Row
40 T2B
30 Wallballs
20 Power Cleans (135/95)
10 HSPU
A. 1 RM Snatch
B.
3 rounds
10 OHS (from floor) 135/95
50 Double Unders
Rest Day
10:00am WOD
A. Back Squat
Build to a heavy 5 Rep NOT MAX
B.
For time:
30 Thrusters (75/55)
3 Rope Climbs
20 Thrusters (75/55)
2 Rope Climbs
10 Thrusters (75/55)
1 Rope Climb
A. Jerk
3 RM
B.
24 min AMRAP:
Min 1 - max L-Sit
Min 2 - max rep DB Snatches (alternate arms)
Min 3 - 2 Wall Walks
Min 4 - 15 Cal Row
Veteran's Day
"Whitten"
Five rounds of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.
Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
First posted December 12 2010
Happy Birthday to the United States Marine Corps!
A.
Clean 2 RM
B.
8 rounds:
6 Power Cleans (185/125)
24 Push-ups
A. Build to a heavy complex of:
2 Behind the Neck Snatch Grip Push Presses
5 Overhead Squats
B.
15 minute AMRAP:
25 Push-press (75/55)
25 Step-ups (24/20)
25 Double-unders -OR- 5 attempts and 50 Singles
Rest Day
10:00am WOD
"Power Elizabeth" 21-15-9 reps of:
Clean (135/95)
Ring Dips
A. Find heavy complex of:
3 Front Squats + 2 Jerks
B.
1 min max Double-unders
2 min max Air Squats
3 min max Sit-ups
4 min max Strict Pull-ups
5 min max Push-ups
A. Deadlift
3 x 10
B.
8 min AMRAP
4 Manmakers (35/25)
8 Pistols
12 Burpees