WOD

Clean and jerk to 3rm in 15 min Rest 2 Alt 1:1 – 11 min 10/8 cal bike 10 t2b 5 double dB snatch 50/35 Rest 8min clock 50 pull-ups 75 push-ups 100 goblet squats 70/53

Flat Barbell Bench Press *7 Sets of 10 Reps at 60% of 1RM *Rest EXACTLY 60sec. Between Sets *:2neg *Ideally the same weight as last week. 1 more set. Little less rest. Little less tempo Then.. 3 rounds 15/12 Cal bike 12 Hang power snatches 75/55 9 Burpees over the bar 12 OHS/Front squats 15/12…

3 deadlifts + 2 hang cleans + 1 TnG clean ; Max in 15 minutes Then.. At 18-28 min With a partner Alt 1:1 8 cal bike 8 kbs 70/53 8 burpees onto plate Then…. At min 31 With a partner 100 hang db clean and jerk 50/35 100 abmat sit-ups 100/80 cal bike

5:00 clock 15 mini band lat walk e/s 30 band pull aparts 6 Rounds For Time 15/12 Cal Row 10 Thrusters 95/65 15/12 Cal Bike/Run/VC/Ski 10 Pull-Ups/banded/C2b Cr Rest 1:00 between rounds Then.., 3sets 12-15 SL DB RDL’s 50/35+ :3neg Then.., 3sets 10-12 DB Lateral Raises 10-12 Banded Tricep “Pull” downs 10-12 DB Hammer Curls…

THANKSGIVING SCHEDULE Below is our holiday schedule. Everything will also be reflected on Zen Planner. We’re thankful for you! Wednesday 25th Normal Hours Thursday 26th 8am 9am 12pm Friday 11/27 Normal Hours 5:00 Bike for calories 4:00 Row for calories/VC/Run/Ski 3:00 Burpees 2:00 Ball Slams 30/20 1:00 Double unders Then.., Every Minute on the Minute…

THANKSGIVING SCHEDULE Below is our holiday schedule. Everything will also be reflected on Zen Planner. We’re thankful for you! Wednesday 25th Normal Hours Thursday 26th 8am 9am (Short Circuit) 12pm Friday 11/27 Normal Hours 5min clock 8 Alt Lizard 24 Flutter kick total 4 Air squats :3 pause bottom Then.. 3 Rounds As many reps…

5:00 Clock Bike Then.., Flat Barbell Bench Press *5 Sets of 10 Reps at 60% of 1RM *Rest EXACTLY 2min. Between Sets *Use a :4neg Then.., 10 Bulgarian Split squats on each leg. Rest 90sec. Repeat For 3 Total Sets. Then.,, 12-15 Supinated Barbell Rows. Rest 90sec. Repeat For 3 Total Sets Then.., Shoulder Superset:…

10 Rounds: 5 Wall Balls 20/14 3 Burpees 1 Deadlift immediately into; 10 Rounds: 5 Pull-Ups 10 Push-Ups 15 Air Squats immediately into; 10 Rounds: 5 Wall Balls 20/14 3 Burpees 1 Deadlift 35min cap

Amrap 12– alt rd 1:1 200m run 20 abmat sit-ups Rest 2 Alt rds amrap 12- Alt 1:1 200m row/bike/ski 10 Hand release pushups 10 Air squats Then.., Back Squats 5 Sets of 10 Reps at 60% of 1RM *Rest EXACTLY 2min. Between Sets *Use a 40X0 Tempo. Then.., Calves: 10 Rounds: 20sec. of Empty…

30-35min 500m row/ski :40 Plank 30/25 Cal Bike :20 Side plank each side 100 Singles Then.., Complete 3 sets Reverse banded tricep pressdown with pvc x 30reps Then., Complete 3 sets Bb curls Set 1: 10 curls :3neg Set 2: 10 curls :3neg Set 3: 10 curls :3neg. -dropset- 15 fast reps