Snatch complex
A. 12 min build slow in the following complex snatch deadlift + snatch pull + hang snatch + power snatch B. AMRAP 10 1 burpee over the bar 1 power snatch 135 / 95 2 burpees over bar 2 snatch etc till 10 min
WOD
3 Beats Run
AMRAP 25 3 rounds of 5 toes to bar 10 kbs 53 / 35 15 air squats then run 400m after 3 rounds
Black Friday
830 class only – partner wod AMRAP 30 while one person rows 500m / 400m other person does AMRAP of : 10 lunges 10 plate ground to overhead 45# / 25# 10 situps
Turkey trot
11 / 23 / 23 830 class only Run 400M with ball100 Step ups with ballRun 400M with ball100 CaloriesRun 400M with ball100 toes to barRun 400M with ball100 CalsRun 400M with ball100 Step upsRun 400M with ball With a friend, never let the ball touch the ground
Cindy on the RUN
11 / 22 / 23 AMRAP 20 1 round of cindy 100m run 2 rounds of cindy 100m run x 2 3 rounds of cindy 100m run x 3 keep this patter till 20 min mark. 1 round of cindy = 5 pull up 10 push up 15 air squat
Fire Lake
11 / 21 / 23 10 rounds each , rotate full rounds , 30 min cap 200m row 3 front squat from the ground 185 / 125
Diane’s Bounce House
11/ 20 / 23 AMRAP 15 5 deadlift 225 / 155 10 Box jumps 30 / 24 5 deadlifts 10 HSPU
S and P sandwich
11/17/23 Run 250m 15 pull ups Run 250m 10 power snatch 135 / 85
back squat SWOD
11 / 16 / 23 A. Back Squat 10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10 B. Partner WOD – for time 100cals 100 burpees share the reps, one person working at a time – partition reps anyway you want.
Push Sumo Jump
11 / 15 / 23 AMRAP 15 10 push press 10 Sumo deadlift high pull 10 wall balls 50 double unders Use 95 / 65 barbell
