WODs November 24th – 30th

cleans

SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

SKILL:

12 minute instruction and practice on pistols

CONDITIONING:

Tabata Row
Tabata pull-ups
Tabata wall balls (20/14)
Tabata hand release push ups

TUESDAY

WOD:

STRENGTH:

Back squat 4-4-4-4-4

Immediately after each set of back squats, perform 8 jumping squats as explosively as possible.

CASH OUT:

25 glute ham raises (broken up however you want)

WEDNESDAY

WOD:

STRENGTH:

12 min to work up to a heavy snatch
-then-
6 minute EMOM:
2 snatches @80% of above

CONDITIONING:

Sprint 200 m
-rest 1 min-
Sprint 400 m-
rest 2 min-
Sprint 800 m
-rest 2 min-
Sprint 400 m
-rest 1 min-
Sprint 200 m

THURSDAY

WOD:

CLOSED FOR THANKSGIVING

FRIDAY

WOD:

Open Gym — 11:00 to 12:30

WOD: “Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

SATURDAY

WOD:

CONDITIONING:

7 rounds
3 deadlifts @ 315/205
10 chest to  bar pull ups
10 burpees
Note: your 1RM deadlift should be at least 400/250 in order to use RX load.

 

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