WARM UP
3 rounds:
10 calorie bike
10 strict press
10 air squats
SKILL
Alternating split jerk
5 x 2
*Build to heavy
WORKOUT OF THE DAY
Against a 14:00 clock:
EMOTM 7:00:
:10 max wattage bike
*Score median wattage
At 7:00, complete for time:
50 wall balls
50 pull ups
*Athletes should post 2 scores for this workout (median wattage and completion time).
WARM UP
10:00 rock-paper-scissor WAR
SKILL
Hip/ankle mobility
*10:00 squat prep
WORKOUT OF THE DAY
EMOTM 32:00:
-
5 back squat
-
20 walking lunges
-
5 bench/floor press
-
20 alternating gorilla rows
RX: (1.5BW) (BW) (50/35)
*Weights should not exceed 85% 1RM. Score total reps completed.
FOUNDATIONS (X)
SKILL
Front squat
5 x 5
WORKOUT
For time with partner:
3k row
3k ski
*Must be completed in order, but partners may rotate at any point. One athlete working at a time.
WARM UP
3 x rolling 100 meter row
*Every meter +/- target equals 2 oh squats and 2 kip swings
SKILL
Snatch balance + overhead squat
*Build to WOD weight.
WORKOUT OF THE DAY
For time:
60 calorie row
30 snatch
120 double unders
30 bar muscle up
60 calorie row
RX: (135/95)
55+: (115/95)
Lv2: (165/115)
*25:00 time cap.
FOUNDATIONS (X)
SKILL
Strict pull ups
5 x 5
WORKOUT
Accumulate 3:00 in each position:
Dead hang
Wall handstand
Ring support
Goblet squat hold
*Partition any way.
WARM UP
800 meter run
3 rounds:
10 good mornings
10 meter walking lunge
10 ring rows
2 wall walks
SKILL
EMOTM 10:00:
Athlete choice BMU drill
WORKOUT OF THE DAY
20:00 AMRAP:
200 meter run
10 deadlifts
10 meter handstand walk
RX: (275/185)
55+: (225/155)
Lv2: (315/215)
*Scale handstand walk to bear crawl. 40 reps per round, score total reps.
FOUNDATIONS (X)
SKILL
Strict press
5 x 5
WORKOUT
20:00 AMRAP:
10 abmat situps
20 kb swings
30 ice skaters
WARM UP
10:00 pizza delivery
SKILL
N/A
WORKOUT OF THE DAY
“Black Friday”
For Time w/ partner, partition any way:
200 Box Jump Overs (shared) 24/20
150 Wall Balls (shared) 20/14
100 Ground-to-Overheads (shared) 95/65
75 bar facing burpees (shared)
50 pull-ups (shared)
*Buy in and cash out with 10 meter handstand walk each. Total score is 575. 40:00 time cap.
