WOD

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)

Nov 17th Class Program

Split Jerk Cluster 1.1.1 x 4 sets

Weighted C2B Cluster 1.1.1 x 4 sets

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DB GluteBridge Floor Press 6-8 reps x 3 sets

DB Renegade Rows 6-8 reps/side x 3 sets

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For time: 21-15-9 Cals on Rower + Cals on AirBike

Nov 16th Class Program

Front Squat @42X1 – Build to challenging single

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Tall Clean – 3 reps every 60s x 6 sets – Moderate load

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20 min EMOM:

1st min:10 Thrusters @ 95/65

2nd min: 50 DU’s

3rd min: 10-15 Hang Cleans @ 95/65

4th min: 10-15 Kipping Pullups

Nov 15th Class Program

12 min EMOM:

1st min: 30-45s Hollowbody Holds

2nd min: 30-45s/side Plankhold on Right

3rd min: 30s-45s/side PLankhold on Left

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30 min AMRAP @ sustainable effort:

5 mins on Rower

4 mins on AirBIke

3 mins Shuttle Sprinting

2 mins Single Unders

1 min Air Squats

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