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Day 2 Tuesday 221129 A1. :30 inversion hold rest TOM then A2 A2. 10 BJSD 24/20, rest TOM A3. 8 single arm row each arm, rest to 4:00 then A1 x 3 Rest 2:00 then B B. AMRAP 10:00 Heavy sled pushes Rest 2:00 then C C. AMRAP 5:00 Cindy 5 pull-ups 10 push-ups 15 […]

Day 1 Monday 221128 A. AMRAP 5:00 Core hold athletes choice Rest 5:00 then B B. Pookie/Ripped Pants 09.01.31 AMRAP 20:00 5 Kettlebell swings 32/24 10 Push press 95/65 15 Calorie row

Rest Day Week of 221128 Preview

Day 6Saturday 221126 Coach’s choice Fancy Outside of the Shed…

Day 5Friday 221125 Filthy Fifty (BENCHMARK WOD)50 box jumps 24”50 jumping pull-ups50 kettlebell swings 16kg50 walking lunges50 knee to elbow50 push press 45#50 back extensions50 wallball shots 20# 10’50 burpees50 double unders

Day 4Thursday 221124HAPPY THANKSGIVINGShed Closed

Day 3Wednesday 221123All morning classes4:30pm ONLY A1. 1 set every 6:00 x 54 alt DB snatches 60/456 T2B9/7 calories0:00, 6:00, 12:00, 18:00, 24:00A2. 1 set every 6:00 x59/7 calories6 kb SDLHP 32/244 hspu/ hrpu3:00, 9:00, 15:00, 21:00, 27:00

Day 2Tuesday 221122 A. AMRAP 3:00Distance row/ski onlyWarm-up paceRest 3:00, then BB. GRACE (BENCHMARK WOD)30 clean & jerks for time 135/9510:00 cap… then CC. Not for time500m row/ski…2:00 rest400m row/ski… 1:30 rest300m row/ski…1:00 rest200m row/ski…:30 rest100m row/ski…done

Day 1Monday 221121 A1. 5 CGBP, rest TOMA2. 3 tempo goblet squats 5551, rest TOMA3. 4 moderate load TGURest to 4:00 x 3Rest an additional 3:00, then BB. AMRAP 12:00 barbell nte 95/6510 deadlifts10 front squats10 bar facing burpees10 pull-ups:30 restImmediately at 12:00 go to CC. 100 ab mat sit-ups for time

Rest Day Week of 221121 Preview