November 30, 2017

8-6-4-2
1 Power Snatch
1 Hang Squat Snatch
1 OH Squat
*Load increases each round

Men: 65-95-135-155
Women: 45-65-95-115

November 29, 2017

TESTING

‘Benchmark Workout’
Pain Optional
EMOM 12min
3 Front squat
(185/125lbs)
AMRAP Ring Dip
for the remaining minute

November 28, 2017

50-40-30-20-10
Double Unders
Hip Extensions
Weighted Situp

November 27, 2017

Press
3-3-3-3-3
Push Press
3-3-3-3-3

November 24, 2017

TESTING

‘Gymnastics’
Kipping + Chest to Bar Pullups

‘Benchmark Workout’
Jerk Snatcher
20 Clean and Jerk
20 Snatch
95/65lbs

November 23, 2017

THANKSGIVING WOD

November 22, 2017

1min Plate OH Hold (25/15lbs)
12 Plate Overhead Walking Lunges
15 Plate Squats (Hold the plate out front and slightly up. Arms extended)
18 Plate Lateral Jump Overs
5 rounds

November 21, 2017

9-15-21
Synchronized Thruster (95/65lbs)
Synchronized Bar Facing Burpees

November 20, 2017

TESTING

‘Benchmark Workout’
Chewbacca
1km Row
50 Wall ball (20/14lbs)
40 Box Jumps (24/20-inch)
30 Ring Pushups
40 KB Swing (24/16kgs)
50 MB Clean
1km Row

November 17, 2017

9-15-21
Ring Dips
OH Squat (95/65lbs)

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