Strength:
Establish a “1-Rep Max” for the barbell Complex
“Big Clean Complex”
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
1 Push-Press
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
1 Push-Jerk
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk
Metcon:
5 Rounds
6 Clean And Jerks (110/165)
16 Pull-Ups
*8 minute cut-off*
Read MoreMetcon:
AMRAP X 10 minutes
8 Kettlebell Swings (55/70)
8 Push-ups
-Rest 2 minutes-
AMRAP X 10 minutes
45 Double-Unders
10 Front Rack Lunges (95/135)
*9 Rounds in first AMRAP, 6 Rounds in second to Rx*
Read MoreStrength:
5 x 3, then 1 minute AMRAP @ 60% of your heaviest set of 3
Back Squats
Metcon:
2 Rounds
25 Sumo Deadlift High Pull (65/95)
25 Ring Dips
25 Shoulder to Overhead (65/95)
*10 minute cut-off*
Read MoreMetcon:
AMRAP X 15 minutes
15 Wallballs (14/20 @ 9/10ft)
15 Toes 2 Bar
15 Box Jumps (24/30)
-Rest 2 minutes-
AMRAP X 5 minutes
Cal Row
*You will have 2 scores, Rounds and Reps in first AMRAP and then total Calories rowed.*
Read MoreStrength:
Every 1:15 x 6 Rounds, AMRAP 7th
8 Touch and Go Power Snatch
Metcon:
“Annie”
50-40-30-20-10
Double-Unders
Sit-ups
*10 minute cut-off*
Read MoreMetcon:
5-10-15-20-15-10-5
Deadlifts (165/245)
Dumbbell Hang Squat Cleans (35/55)
Chest 2 Bar Pull-ups
*20 minute cut-off*
Read MoreStrength:
3, 3, 3, 2, 2
Overhead Squats
Metcon:
3 Rounds
20 Front Rack Lunges (85/125)
20 Shoulder 2 Overhead (85/125)
20 Wallballs (14/20 @ 9/10ft)
*12 minute cut-off*
Read MoreMetcon:
AMRAP X 24 minutes
4 Strict Pull-ups
8 Burpee Box Jump Overs (20/24)
12 Clean and Jerks (85/125)
*At least 6 Rounds to Rx*
Read MoreStrength:
4, 4, 3, 3, 2
Deadlifts
Metcon:
4-3-2-1
8-8-8-8
12-12-12-12
Rope Climbs
Back Squats (125/185)
Toes 2 Bar
Read MoreWODsgiving is today! I’ll try to be down there around 830. I want to try and get the first heats off around 9. Events shouldn’t take more than 10-15 min per heat. So if we are ready and recovered we’ll try to keep it moving to get out of there hopefully around 1230. Teams are 3 person same sex.
Event 1:
AMRAP X 8 minutes
Barbell Complex
3 Deadlifts
3 Hang Cleans
3 Front Squats
*Men use #125, Women use #75. Shuffle through your team members one after another to try and get as many reps as possible of this Complex.*
Event 2:
-Start with 100 Double-Unders-
Then complete
150 Shoulder 2 Overhead
150 Kettlebell Swings
-End with 100 Double-Unders-
*You can do split reps however you feel fit in this one. During S2OH and KBS reps, one partner must hold a Handstand and the other Partner must Hang from the bar. Reps only count when the other two are in position. Score is time completed. Men use #95/#55, Women use #65/#35.*
Event 3:
Relay for time
20 Cal Row
20 Thrusters
20 Bar Facing Burpees
*One person works at a time as soon as they jump over the bar on their last Burpee the other teammate can start. Score is time last person finishes. Men use #85, Women use #55.*
Final Withheld