Pat

WOD
Part 1. Back Squats
10 Reps@68%, Every 2:30 for 10:00 Minutes (4 Sets)

Part 2. For Time:
60/45 Cal Bike Erg
60 Double DB Hang Squat Cleans 50lbs/35lbs
Time Cap 8:00 Minutes
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Leslie

WOD
Part 1. Snatch Complex
Every 2:00 Minutes for 10:00 Minutes (5 Sets) perform:
1 Hang Squat Snatch (Below Knee)
1 Sq. Snatch (Floor) not touch n go reps

Part 2.For Time:
40-30-20(30-20-10) Women ECHO Bike Cals
Power Snatch #75/#55
Time Cap: 15:00 Minutes
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Mike

WOD
Part 1. 3 Sets:
8 Strict Pull-ups
:15s Bottom of Ring Dip Hold
:45s Front Rack KB Holds
*Rest 2:00 Minutes b/t sets*

Part 2.
AMRAP 12:00 Minutes
5-10-15…reps of
T2B
Sumo Deadlift Highpull #95/#65
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Active Recovery- 30:00 minute walk/light jog/ spend time with family.

Jenny

Mystery WOD- Details will be provided at the start of each class 🙂

2 Good Dudes!

5 Rounds of:
21/15 ECHO Bike/BikeERG
100 Double Unders
5 Sandbag Cleans #150/#100
*Rest 2:00 Minutes b/t rounds*
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Madeline

Part 1. Overhead Squats
5 Reps, Every 2:30 for 10:00 Minutes (4 Sets)

Part 2. 30*20*10* Reps
Alternating Pistol Squats
*200m Run*
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Maria

Part 1.
OTM for 10:00 Mintues
3-5 Strict Handstand Pushups

Part 2. For Time
2 Sets of:
21 DB Shoulder to Overhead 50lbs/35lbs
21 Chest to Bar Pullups
-Rest 1:1-
2 Sets of:
15 DB Shoulder to Overhead 50lbs/35lbs
15 Chest to Bar Pullups
-Rest 1:1-
2 Sets of:
9 DB Shoulder to Overhead 50lbs/35lbs
9 Chest to Bar Pullups
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Sam

Part 1. 4 Rounds for Quality
:30-1:00 Hip Extension Hold
50ft DB Walking Lunges 70lbs/50lbs
Rest 2:00 Minutes between rounds

Part 2. 200 Wallballs 20lbs/14lbs
*Everytime you break, 4 wallwalks
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Happy Thanksgiving from our Family to yours!