We will be having one class time tomorrow (Thanksgiving Day) at 9:30am

For Time
Angie's House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats

Helen's House
400 meter Run
21 Kettlebell Swings (53/35 lb)
12 Pull-Ups

Fran's House
15 Thrusters (95/65 lb)

Nancy's House
400 meter Run
15 Overhead Squats (95/65 lb)

Grace/Isabel's House
20 Ground-To-Overheads (95/65 lb)

Kelly's House
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Balls (20/14 lb)

With a running clock complete all five named parts of the workout, with no rest in between. For “Grace/Isabel’s” house, athlete may move the barbell from the ground to overhead any way they like (eg: snatches and/or clean-and-jerks).

3 Rounds:
5 Tire Flips
20′ Handstand Walk (2 Box Pike Walk Arounds - 1 one way then 1 the other)
50 Double Unders (100 SUs)
15 HSPU (Scale: Abmats or Seated DB Presses)
20 Side Plank Raises
15 Wallballs (20/14)
15 GHD Sit Ups
Rest 4 mins

Find your 1RM
Clean & Jerk

WOD
3 Rounds for Time:
400M Run
21 Sumo DL High Pulls (III-75/55, II-65/45, I-55/35)
12 Burpees over Bar

We are switching it up this Saturday. Still a partner workout but a little something before the WOD that involves a barbell and a max effort. Be ready.

3 Person Teams - 19 min clock
Score = Combined Calories Rowed

**MOVEMENTS DONE IN ANY ORDER!** Once you start a movement, your team must finish before moving on. Switch players at any time with a hand touch. 1 person working at a time, except when you get to rowing in which 2 will be rowing at the same time. You begin rowing AFTER the 2 Rounds have been completed.

2 Rounds
30 Thrusters III-135/85, II-105/65, I-75/45
30 Box Jumps 30″/24″ (a little higher than normal)
30 Wallballs 30/20lbs to 10’/9′ (heavier than normal)
20 Handstand Pushups (girls to 1 abmat) (scale: 10 Wall Walks)
20 Toes-2-Bar
10 Muscle Ups (ring OR bar)

Muscle Up and Pull Up Skill Work Pre-WOD

*Goal is to get 1% better. If that means you get your 1st of something or a new PR then awesome. If it means getting closer to achieving your first unassisted pull up then that's an equal win

WOD

For Time:

4 Rounds of Cindy

*50' Handstand Walk (sub: 60 sec Handstand Hold)

4 Rounds of Cindy

50' Handstand Walk (sub: 60 sec Handstand Hold)

4 Rounds of Cindy 

50' Handstand Walk (sub: 60 sec Handstand Hold)

*1 Round of "Cindy" = 5 Pull Ups, 10 Push Ups, 15 Air Squats

AMRAP 20:
30 Dumbbell Snatches (III-50/35, II-40/25, I-30/15)
30 High Plank Toe Touches
30 Calorie Row
30 Toes to Bar
30 1 Arm Dumbbell Bent Over Rows (III-50/35, II-40/25, I-30/15)

1) "One & a Quarter" Front Squats
EMOM x 7
3 Reps at 70-75% of your 1RM Front Squats

2) Score is time it takes to complete the 30 Squat Cleans
Every :90 Seconds x 5
1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean
*Change weights after the squat clean, then rest.
**Take your time between lifts. Not meant to be unbroken.

Round 1 – 60% of your PC or SC max (whichever is lowest)
Round 2 – 70%
Round 3 – 75%
Round 4 – 80%
Round 5 – 85%

Rest 1:30 (7:30-9:00) then

30 Squats Cleans For Time (III-95/65, II-80/55, I-65/45)

Attempt to PR your Unbroken DUs (SUs) *Benchmark Board

*If you can do a million single unders but only have a few consecutive DUs currently, focus on your DU max. 

FOR TOTAL TIME
3 Rounds:
30/24 Cal Row
7 Ring Muscle Ups (Scale: 10 C2B Pull Ups)

Rest 5 Minutes

3 Rounds:
15 Burpees
7 C2B Pull Ups (Scale: 10 Pull Ups)

Rest 5 Minutes

3 Rounds:
80 Double Unders (Scale: 80 Speed Steps)
14 Dips

“Triple Double”
For Total Time
Buy-In: 100 Double Unders (200 SUs or 2 mins DU Practice)
Immediately Into…
3 Rounds of:
12 Power Snatches (III-75/55, II-65/45, I-55/35)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

Buy-In: 100 Double Unders (200 SUs or 2 mins DUP)
Immediately Into…
3 Rounds of:
8 Power Snatches (III-105/75, 85/65, I-65/45)
4 Burpee Box Jump Overs (30/24)

Rest 5 Minutes

Buy-In: 100 Double Unders (200 SUs or 2 mins DUP)
Immediately Into…
3 Rounds of:
4 Power Snatches (III-135/95, II-115/85, I-95/65)
4 Burpee Box Jump Overs (36/30)

*If you are scaling the box jump height, still increase the height each round

4 Rounds for Time of: 

40m Walking Lunges w/ KB in Suitcase Carry Position* (III-55/35, II-35/25, I-30/20)

30 GHD Sit-Ups or 30 T2B (Scale: 30 V-Ups)

30 One Leg Romanian Deadlifts w/ KB (same KB as lunge)

30 KB Oblique Side Bends

20 Pistol Squats

*Hold KB by your side (this is to build stability in your obliques) switch anytime. 40m is wall to wall and back.

Since most of us are human, disregard the RX weights for this WOD. Use the percentage of your max option. Treat every barbell movement as your 1RM. Focus, keep form, move with intention. Oh.... and GO HEAVY! This workout has a very specific desired stimulus that you will not get at 50% of your max. There is a WOD after King Kong but the focus are the heavy lifts in King Kong. Just do your best with what ya got on the 2nd WOD. Now go prove whatcha got!!!

“KING KONG”
3 Rounds for Time
1 Deadlift (455/320lbs or 85% of your 1RM)
2 Muscle-Ups (Scale: 4 pull ups + 4 dips)
3 Squat Cleans (250/175lbs or 80% of your 1RM)
4 Handstand Push Ups (Scale: Seated DB Strict Press)

WOD
3 Rounds for Time:
15 Chest to Bar Pull-ups
50′ Handstand Walk (Scale: 30 Handstand Shoulder Taps or 4 Wall Walks
15 Wallballs (30/20, heavier than normal)
50′ Handstand Walk (Scale: 30 Handstand Shoulder Taps or 4 Wall Walks

Time Cap: 20 mins