WOD

Nov24th Class Program

1 1/4 Back Squats @2111 – 3 reps – Build to moderate set

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Squat Snatch + Hang Squat Snatch + OHS – Build to moderate complex

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10 Rounds for time:

10 Wall Balls

1 Rope Climb

Nov 23rd Class Program

Split Jerk Cluster 1.1 x 4 sets

Weighted C2B Cluster 1.1 x 4 sets

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20 min EMOM:

1st min: 10-15 Pushups

2nd min: 30s AirBIke

3rd min: 8-10 Hang DB Cleans @ 50/35

4th min: 30s AirBike

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For time:

10-9-8-7-6-5-4-3-2-1

KBS @ 32/24

Burpees

Nov 22nd Class Program

10 Sets with increasing pace each set:

250m Row

4 Alt DB Snatch @ 50/35

6 Box Jump Overs

0.4 Miles on AirBike

Rest 2 mins

Nov 21st Class Program

Squat Clean – 3 reps every 2 mins x 5 sets  

Start @ 65-70%, build slightly as needed but not meant to be maximal.

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10 min EMOM:

1st min: 8-10 reps total Double KB FR Lunge

2nd min: 45s-60s Plankhold

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9 min AMRAP:

9 Deadlifts @ 135/95

7 T2B

35 DU’s

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Accessory Work Pre or Post based on time and effort:

3 sets:

Wall Sit w KB in FR Position x 30-45s

Cook Hip Lifts 6-8 reps/side @21X1

Nov 20th Class Program

Floor Press @31X1 1-1-1-1-1

Pendlay Rows 4-6 reps @21X1 x 5 sets

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3 Sets:

60s Rowing

8-12 HSPU (Any Variation)

8-12 T2B

Rest 2 mins

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3 Sets:

60s AirBIke

3-5 Ring Muscle Ups (Sub with C2B / Pullups / Ring Rows)

3-5 Burpee Box Jump Overs @ 30/24

Rest 2 mins

Nov 18th Class Program

Teams of 2: Build to 3 rep OHS in 8 mins

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Partner “Morrison”

100-80-60-40-20

Wall Balls (20/14) 

Box Jumps (24/20”),

KBS (53/35#)

(Partner’s split work evenly, however they want)

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Grande Prairie, AB T8V 7N7

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