Reminder: Today is the last day to finish the 20k row challenge. New challenge coming on Monday!
WOD: Part 1-
15-20 minutes, Find your 3 RM on:
Part 2- 5 rounds of:
rest 1 minute
Turkey Day WOD Burn it off before you eat it!
30 Minute EMOM of:
5 pull ups
10 push ups
*Each minute on the minute for 30 minutes
WOD: Birthday Chipper:
Run 1 Mile,
38 Ninja Burpees, S Burpees, Rx Ninja Burpees, C Ninja Burpee Pullups,
38 Clean and Jerks @ 60% of 1 RM (if your 1 RM C&J is 200 lbs, your weight will be 120lbs.)
* If you came to workout on Tuesday we did Split Jerk for the lift, so it will be fairly easy to find your 1 RM C&J because your Jerk is usually the harder lift for most.
Lift: Split Jerk 3x4
WOD: 12 min. AMRAP
1 Turkish Getup each arm S 10/20 Rx 20/30 C30/40
9 deadlifts S 3/4 Bodyweight, Rx Bodyweight, C 1-1/4 Bodyweight
15 ring rows
Lift: Back squats 3x5
WOD: 3 Rounds for time of,
10 step Ups,
25 Kettlebell Swings
Then optional lift again, Back Squats 3x1
Great job to all with keeping good form on the post wod Lift!
Reminder: Tonight at 5 pm is our Thanksgiving Potluck, kids welcome
20 minute AMRAP
5 pull ups
10 Push ups
*Partner holds barbell off the ground while the other completes the reps.
18 minute AMRAP of:
3 Handstand Pushups
9 Dumbell Hang Cleans S 10/20, Rx 20/30, C 25/40
15 Double Unders
WOD: For Time:
1 Ladder Drill,
21 Burpee Deadlifts S 65/ 95, Rx 95/155, C 155/ 225,
1 Ladder Drill,
15 Burpee Deadlifts S 65/ 95, Rx 95/155, C 155/ 225,
1 Ladder Drill,
9 Burpee Deadlifts S 65/ 95, Rx 95/155, C 155/ 225,
Skill: Kipping & Overhead Squat mobility
3 rounds of:
1 Rope Climb,
20 Thrusters with barbell.
3 rounds of:
10 Toes to Bar,
20 Overhead Squats with barbell.
WOD: 10 rounds of:
3 Muscle Ups (muscle ups scaled = 2 pullups & 2 ring dips)
10 Situps C 25/45
15 Barbell Squats
Lift: Practice the Snatch
WOD: 20 minute EMOM of:
1 Power Clean,
then your choice of 30 Single Jump Ropes, 20 Criss Cross Jump Ropes, or 10 Double Unders.
*the weight for this WOD is optional but has a huge impact on your score.
*Score is # of rounds completed multiplied by your weight. So if you use 100 pounds and complete 20 rounds, your score is 100 x 20 = 2,000
Saturday Partner WOD!
5 rounds for time:
Run 400 as a team
1 length crab crawl as a team
20 Dumbbell thrusters
20 Burpee pull-ups (burpee jumping pull-ups for modification)
*One partner does the reps (dumbbell thrusters and burpee pull-ups) while the other does scissor kicks.
Lift: Front Squat Post WOD 3x3
WOD: 6 Rounds
6 Alternating Pistols (one legged squat),
4 Squat Cleans 95/135,
1 lap Bear Crawl.
Lift: Shoulder press
3 rounds for time:
Row 500 or Run 400
10 push press 105/75
20 push ups
7 min. EMOM:
20 mountain climbers
Max body weight deadlifts for the remainder of the minute
Then for time:
Lift: Back Squat 4 x 2
WOD: for time:
400 jump ropes,
25 second L-hang,
25 Kettlebell Swings 62/35,
200 jump ropes,
20 second L-hang,
20 Kettlebell Swings 62/35,
100 jump ropes,
15 second L-hang,
15 Kettlebell Swings 62/35,
50 jump ropes,
10 second L-hang,
10 Kettlebell Swings 62/35
Veterans Day WOD: We remember this day with honoring a service member who once Served with one of our members... Scott B.
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
Rest 90 seconds
U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City,
Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade,
25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis,
Washington, died on May 10, 2005, from injuries sustained when a car bomb
exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna;
mother Dolores; and sister Doreen Scioneaux.
WOD: Partner WOD:
20 minute AMRAP of:
5 strict chin-ups,
10 Box Jumps 20/24
15 Wall Balls
*while your partner is completing the rounds, you take a medicine ball and run 200. Switch and keep going. Score = most rounds and reps completed
WOD: 'Diane on the Run'
21 - 15 - 9 of:
*Run 400 meters after each round
Lift: Push Jerk 3 Sets of 3 post wod
Lift: Back Lunges 4x5
WOD: 16 minute EMOM:
ODD minutes: Crab Crawl one length of gym
Barbell lunge one length of gym 45/65
EVEN minutes: 5 Knees 2 Elbows (C= with kettlebells around feet)
1 Rope Climbs
Lift: Deadlift 3x3
WOD: 3 Rounds of:
30 One handed Kettlebell Swings 26/35,
30 Sledge Hammer Hits
FYI: We are having this month's fundamentals class start at 7:30 pm... spread the word!
WOD: Mod 1: "Fight Gone Bad!"
Three 5 minute rounds of each of the following movements (1 minute each):
Wall-ball, 20 pound ball, 10 ft target (Reps)
Tire Flips (Reps)
Weighted Box Step Ups, 20" box (Reps)
Push-press, 75 pounds (Reps)
In this workout you move from each of five stations after a minute. The clock
does not reset or stop between exercises. This is a five-minute round from which
a one-minute break is allowed before repeating. On call of "rotate", the
athletes must move to next station immediately for best score. One point is
given for each rep, except on the rower where each calorie is one point.
Partner WOD: Teams of 4 complete 4 rounds of the circuit:
-Burpee Clean and Jerks with Dumbells 10/20,
-Run 200 backwards.
* Score is Total number of movements completed minus total time in minutes.
Good job to Tim, Julie and Willi for all getting a PR on their Snatch at the Oly lifting class!
"WOD" = "Workout Of the Day".