WODS & NEWS

4 ROUNDS FOR TIME
5 Box Jumps (30/24)*
9 Strict Pull-Ups
12 HSPU or Seated DB Strict Press
3 Deadlifts (AHAP)
*Box Jumps go up by 10 each round (5-15-25-35)

3-3-3*
Push Press
*Set 1 - 65-70% x 3
Set 2 - 75-80% x 3
Set 3 - 85-90% x 3+
3+ means athlete performs max reps at that
weight with the goal of at least 3.

then-

FOR TIME
50/40 Cal Row or Bike
50 Up-Downs

PARTNER FINISHER
IN TEAMS OF 2...
FOR TIME
400m KB Farmer Carry (70/53)|(53/35)

Practice Transitions on the Low Rings, Low Bar, or
Jumping MU

-then-

AMRAP x 16 MINUTES
36 Air Squats
12 Hang Power Snatch (115/75)|(95/65)
6 Muscle-Ups (Ring or Bar)

EXTENDED WARM-UP
EMOM x 8 MINUTES*
MIN 1 - :30 DB Bent Over Row / :30 Plank
MIN 2 - :30 Fast Singles or DU Practice / :30
Push-ups
*For both the BOR and Push-ups, use a 1111
controlled tempo.

-then-

"RANNIE"
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
*400m Run After Each Full Round
**GHD Optional

No 5 or 6 am class today due to Thanksgiving yesterday.

FOR TIME
200m Single Arm KB Farmer Carry (70/53)|(53/35)
into...
5 SETS
7 Deadlift (245/175)|(175/125)
27 Double Unders
into...
200m Single Arm KB Farmer Carry (70/53)|(53/35)
FINISHER
3 SETS
6/6 Single Arm KB Bent Over Row
24 Deadbugs

Happy Thanksgiving!
There will only be one class today at 9:30 am! Tomorrow there will NOT be a 5 or 6 am class!

HERO WORKOUT
"GEORGIE"
AMRAP x 21 MINUTES*
7 Burpees
11 Push-ups
22 Kettlebell Swings (53/35)|(35/26)
*Buy-In to workout is 65 Sit-ups

Thanksgiving hours:
We will only have one class tomorrow at 9:30 am.
Friday there will NOT be a 5 or 6 am class.

STRENGTH
3x5
Front Squat
Set 1 - 65% x 5
Set 2 - 75% x 5
Set 3 - 85% x 5+
5+ means athlete performs max reps at that
weight with the goal of at least 5.

-then-

3 SETS*
14/12 Cal Bike or Row
14 Front Rack Reverse Lunge (115/75)|(75/55)
14/12 Cal Bike or Row
-1:00 Rest b/t Sets-
*3:30 Cap for Every Set

Thanksgiving hours:
We will only have one class on Thursday at 9:30 am.
Friday there will NOT be a 5 or 6 am class.

SKILL
ON A 8:00 RUNNING CLOCK...
Practice Clamping & Re-Clamping Rope After 1st
Pull
*Practice either in full climbs or seated on box.
During this time athletes should also be building
up barbells for the clean.

then-

E2MOM x 20 MINUTES
MIN 1 & 2 - Max Rope Climbs
MIN 3 & 4 - Max Power Cleans (Athlete Choice,
AHAP)*
*Power Cleans are intended to be very heavy
singles.

OPTIONAL FINISHER
ON A 3:00 RUNNING CLOCK...
Accumulate Max Time in Elbow Plank

Thanksgiving hours:

Thursday, Thanksgiving Day only one class at 9:30 am and close immediately after. We will reopen on Friday the 29th at 9:30 am.

3x5
Push Press
Set 1 - 65% x 5
Set 2 - 75% x 5
Set 3 - 85% x 5+

then-

FOR TIME*
30-20-10
Cal Row
Handstand Push-Up or DB Push Press
(45/30)|(30/15)
*10 Toe 2 Bar after every full set
-14:00 Hard Cap

"THE CALI BEAR"
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)
*Beginners should scale weight to a moderate load
and perform 2-3 reps on the minute, resting as
needed to ensure proper mechanics.
COOL DOWN
FOR RECOVERY
3:00 Slow Bike or Row
3:00 Foam Rolling