WOD:

A. Bench Press (3 reps x 5 sets)
Build per set so you get 3 challenging sets of 3
B. In Teams of 2:
18 min AMRAP
6 Push Press (135/95)
10 Box Jump 24/20″
8/6 Cal Airbike**
**can be subbed for 15/12 cal row**
***rotate rounds relay style*

Thursday November 23rd

WOD:

Nutts (Time)
10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30″
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate

In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.

Friday November 24th

WOD:

A. Power Clean . Below Knee Hang Squat Clean . Push Jerk (1.2.2, work to a challenging set in 15 min)

B.

3 Rounds for time:

400m run
15 hang power clean 135/95
12 bar facing burpees

Saturday November 25th

WOD:

In Teams of 2:
20 min AMRAP:
10 Sandbag ground to overhead 50/35
10 ALT Lunges with sandbag
20/15 cal Airbike
* alternate rounds between partners

Monday November 27th

WOD:

A. Thruster (3 Reps OTM for 10 min )
Add per minute so last set is challenging
B.  8 Sets for reps:
:20 Thruster 45/35
:10 rest
:20 Double Under
:10 rest
:20 sit ups
:10 Rest
:20 Burpee
:10 rest

Tuesday November 28th

WOD:

Dirty Thirty (Time)
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders
*25 min time cap

Wednesday November 29th

WOD:

A. Bench Press (Work to a tough set of 3 in 10-15 min )
Keeping a strict 30X0 tempo
B. 5 sets:
2 min AMRAP:
400/300m row
AMRAP HSPU in remaining time
rest 2 min between sets
* scale for no HSPU is Hand release push up

Thursday November 30th

WOD:

A.: Metcon (AMRAP – Reps)
10 min EMOM:
E: AMRAP strict Pronated Pull up in :30
O: :30 FLR on Rings*
* scale to Front plank if necessary
B.: Metcon (Time)
Teams of 2:
120/90 cal airbike for time, switch every 20 cals
rest 5 min
C: Metcon (Time)
15 min AMRAP( as individuals) :
3 KBS
3 Box jump overs 24/20″
200m run
6 KBS
6 Box jump overs
200m run
9 KBS
9 Box jump overs…
200m run
12… continue to add 3 reps