Warm Up: – AMRAC 8
8 kb swings @ “medium”
8 goblet squats
8 pullups
8 thrusters
8 lunges
Strength: – EMOM 15
1 squat clean
(3 sec in receiving position)
WOD: – Deadlift
5-3-1-5-3-1
Then;
15 reps DL from rack
Add 20# & pull from 1″ above knee
as quickly as possible
Warm Up: – Spend 6 min warming up to WOD movements
WOD: – “Turkey Day Massacre”
In teams of 3, which will be picked out of a hat, you will have 60 minutes to accumulate as many points as possible by completing the following movements:
Gymnastics Movements:
20 sit ups = 2pts
1 rope climb = 5pts
10 pull ups = 5pts
20 push ups= 5pts
20 kb swings (53/35) = 10pts
10 turkish get-ups (44/35) = 15pts
50 air squats = 10pts
5 muscle ups = 15pts
5 wall climbs = 15pts
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800m weighted run (15/10) = 10pts
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Barbell movement (96/65) = 1pt per rep
This can be anything-ground to overhead, power clean, snatch, sdhp, deadlift, front squat, back squat, push press, etc.
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* Team member 1 will be completing an 800m weighted run
* Team member 2 will be completing an AMRAP of any of the barbell movements
* Team member 3 will be completing any of the gymnastics movements
**Once team member 1 returns from the 800m run, the team will rotate responsibilities**
It is the teams responsibility to keep track of all the point totals/reps. All reps for each movement must be done completely and properly in order for the points to count.
Warm Up: – Complete in any order in 8 min
30 OH plate lunges @ 45/25
30 cal row
30 jumping squats @ bar only
30 sec flutter kicks
Remaining time: banded stretching
WOD: – Back Squat Volcano
Build to a 3RM, then build to a 2RM & 1RM
*No jumps larger than 3% after you have reached 3RM
*Continue until failure
Warm Up: – AMRAC 8
10 burpees
15 wallballs
20 Mtn climbers
25 Lunges
Skill: – Kipping Practice
7 min – pullups
7 min – T2B
7 min – HSPU
WOD: – AMRAP 10
5 clean & jerk @ 135/95
Ring MU (ascending reps x 2’s)
100ft sled push (unloaded)
Warm Up: – In 6 min complete:
1 min banded stretches (each leg)
200m run
20 box jumps
300m row
Then; 6 min to warm & load into 60% 1RM FS
Strength: – E:90sec for 15 min (10 sets) Front Squat
3 reps @ 60, 65, 70, 75, 80, 85
2 reps @ 90 X 2
1 rep @ 95 X 2
WOD: – E:4 min for 28 min
200m run
6 back squat @ 70% FS (above)
Warm Up: – 10 jumping squats
10 inch worms
10 kb snatch
10 OH kb lunges
Skills: – 2 rounds in 15 min
6 banded squats @ 3111
12 kb curl & press (6 each arm)
24 kb situps
WOD: – Partner WOD
AMRAP 15
300ft shuttle sprint (as a pair)
20 deadlifts @ 225/155
20 kb swings @ 70/53
1 rope climb
Partners complete a full round then switch
Warm Up: – In 8 min complete:
10 slow, strict pullups
20 cal row
30 situps
40 pushups
50 air squats
Skills: – DU practice – NTE 10 min
300 / 150 / 75 / 50 attempts
Stength: – Floor Press – NTE 10 min
3 X 10 @ 65% – 65% 1RM
WOD: – 6 rounds for time:
12 db renegade rows
12 db front squat
12 T2B
Rx+ 40 / 30
Rx 30 / 20
Sc 25 / 15
Lite 15 / 10
Warm Up: – AMRAC 6
10 front to back lunges
10 jumping lunges – alt legs – bar optional
30 sec HS hold
10 T2B
6 min to warm & load into Back Squat – 60% 1RM
Strength: – E:90 sec for 15 min ( 10 sets)
Back Squat
3 reps @ 60, 65, 70, 75, 80, 85
2 reps @ 90 X 2
1 rep @ 95 X 2
WOD: – AMRAP 18
8 wallballs @ 20/14
6 box jump overs (feet touch on top)
4 C2B pullups
2 T2B
Ascending reps of HSPU X 1’s
(Kipping accepted)
Rx+ 8″ deficit
Rx 4″ deficit
Sc 2″+ mat
Lite – mats or box
Warm Up – In 8 min complete
30 sec PVC + “Burgener” x 3’s
400m row
3 rounds “Cindy”
20 wall balls
Skills: – 3 sets in 18 minutes
8-10 Ring pull unders @ 2211
5-6 Sotts press @ 2211
8-10 S/A DB rows @ 2211
WOD: – “Randy”
For Time
75 power snatch @ 75/45
Warm Up: – In 6 min complete AMRAC
400m run
10 double push burpee broad jumps
1 min air squats
Skills: – 5 intervals of the following:
30 sec max calorie row, 90 sec REST
30 sec max rep pushups, 90 sec REST
30 sec farmers walk, 90 sec REST
Rx+ 80/70
Rx 70/53
Sc 44/35
Lite 35/26
WOD: – “Suck Wind”
5 rounds for time
30 DU / 90 SU
15 kb swings @ 70/53
*Perform with elevation mask if possible*
