Happy Thanksgiving - Gym is closed

See you all on Tuesday starting at 6AM

Partner WOD - For Time switching as needed
4 Rounds of
20 Backsquats (155/105)
2 Legless Rope climbs
20 SHSPU
20 Bar hop burpees
2 Legless Rope climbs

A: 21-15-9 of Power Snatches at 115/85 with 80 feet of handwalking after each set.  

Rest 3 minutes then  

B: 21-15-9 of Power cleans  at 115/85 and 10 ring dips after each set.

For time:
100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15 BM
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge

Men use an 70-lb. dumbbell and 30-lb. ball.
Women use a 50-lb. dumbbell and 20-lb. ball.

A: Test your 3 RM push press

B: Test your 1 RM strict Press

C: Accessory work:

•  One arm heavy DB rows - 4x10

• Ring dips 5x10 with 1 second pause at the bottom and 1 second pause at the top (use band if needed)

• Flat bench DB chest press 4x10

Record all weights so we can increase over the coming weeks.

On the 10 mins x 3
90 DU
60/50 cal row
30 T2Bs
15 One Arm Devil Press 50/35

*Score each round separately

1:30 on 60sec off off x3
Rest 3:00 mins
x 3 cycles 
(So yes 9 rounds total)

Cycle 1 - 14 DB front squats 50#/35#, 7 RMU, AMRAP Box Jump Overs at 24"/20"

Cycle 2 - 14 DB Push Press, 14 C2Bs, AMRAP Box Jump Overs at 24"/20"

Cycle 3 - 14 DB Thrusters, 2 legless rope climbs, AMRAP Box Jump Overs at 24"/20"

Score each section separately  

1-10 of Power snatches 135/95 + 1 Round of Cindy after each set
 

In 24 Minutes:
1831m Row
9 Chest To Bar
30 Burpees Over Rower
21 Kettlebell Swing 32/24
1996m Row
AMRAP Double Under

In memory of Bruce Gordon
3 rounds for time
54/32 Cals
29 Push ups
17 Squats
9 Shoulder to overhead 135/95lbs
Wear a Vest 20/14lbs

A: Core Prep

3 x 30 Hollow body right into 20 V-ups 30 flutter kicks Rest 1 min

B:10-1 of DL and T2Bs with 20 feet of HW between movements

DL at 275/185

A: Push press 

5x5 at 65 %

1X AMRAP AT 70%

B: Establish a 2RM strict press
Back off 20% and perform
5x2

C: Accessories

• Bicep curls 15/15

• Flat bench pull overs - 4x15

• 4 x15 strict pul ups

On the 10 minutes x 3
Score each round separately
Round #1
Row 1200m/900m
30 Lateral two foot hop burpees over the rower
30 DB snatch 70/50

Round #2
Row 1000m/800m
25 Lateral two foot hop burpees over the rower
25 DB snatch 70/50

Round #3
Row 800m/700m
20 Lateral two foot hop burpees over the rower
20 DB snatch 70/50

1:30 on 60 seconds off x 5
rest 3:00 minutes 
x 2 different cycles. 

'Cycle 1'
6 Double arm Devil Press 50/35
6 RMU
AMRAP DU

'Cycle 2'
12 DB thrusters 50/35
12 C2BS
AMRAP DU

A:On the 2 minutes 
x 6 - 1 full clean and jerk at 80%

B: Annie 

50-40-30-20-10 of
DU and Sit-ups

Alone or in teams of two switching as needed.

50 cal row
50 box jump overs (24 / 18 in.)
50 deadlifts (180 / 120 Ib.)
50 wall balls (20 / 14 Ib.)
50 ring dips
50 wall balls
50 deadlifts
50 box jump overs

50 cal row

21-15-9-6-3

STRICT HSPU

Front Squats 195/125

Bar hop burpees

A: Deadlifts

1X10 at 50%

2x8 at 55%

1x5 at 60%

B: 
15-12-9-6-3 of 

Single Arm DB devil press at 50/35 and C2Bs

A: Push press 
1x10 at 55% of 1 RM clean and jerk
1x8 at 60% of 1 RM clean and jerk

3x6 at 65 %

B: Establish a 3RM strict press
Back off 20% and perform
4x4

C: A: One arm heavy DB rows -

2x12 as heavy as you can, 

2x10 same weight, 

2 x8 same weight

D: Flat bench pull overs - 6x6

Clock starts at 0:00, rests are all 2 minutes and occur at the following times:
- 3 minute mark (3 min interval)
- 10 minute mark (5 min interval)
- 19 minute mark (7 min interval)
- 26 minute mark (5 min interval)
WOD ends at the 30 min mark (2 min interval)

AMRAP the following and pick up where you left off - 
18 lunges DBs 50/35 held in front rack, 
12 T2Bs, 
24 cal row, 
12 Burpees over the rower