WOD

November 30, 2022

For time:Row, 100 m10 Clean & Jerks, 135/95 lbsRow, 200 m9 Clean & Jerks, 145/100 lbsRow, 300 m8 Clean & Jerks, 155/105 lbsRow, 400 m7 Clean & Jerks, 165/110 lbsRow, 500 m6 Clean & Jerks, 175/115 lbsRow, 600 m5 Clean

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November 29, 2022

Every 1 min for 10 mins, alternating between:Min 1: 15 BurpeesMin 2: 15 Wall Balls, 20/14 lbsGoal: Increase movements by 1 rep each minute if you are able Post Workout“Tabata” Tabata Ring Walk OutTabata Weighted Russian Twist, pick loadTabata Plank

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November 28, 2022

Heavy Day! Back Squat 7-7-7 This is the last of our 3 week progressive overload and we will be going to the traditional back squat with no more tempo or pauses! Adjust loading as needed across the 3 sets. Let

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November 26, 2022

8am-10am: Open Gym10am: Group WOD In teams of 2…For time:50-40-30-20-10 reps of:Bike CalorieRow CalorieBurpee Every 1 min complete:5 Box Jump Overs, 24/20 in Goal: Sub 30 min You and your partner will complete all 50 cals on the bike, then

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November 25, 2022

Open Gym ONLY today:8am-10am “BURN YOUR TURKEY OFF”Complete any 5 of the 7 workouts below and rest as needed between workouts: Workout #18-6-4-2 reps, for time of:Thruster, 135/95 lbsBar Muscle-upGoal: Sub 8 mins Workout #2“1/2 Flight Simulator”10-20-30-40-50-40-30-20-10 reps, for time

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November 23, 2022

HOLIDAY SCHEDULE:Thursday 11/24: CLOSEDFriday 11/25: 8am-10am Open Gym ONLYSaturday 11/26: Regular Schedule 5 rounds for time of:30 Alternating Dumbbell Snatches, 50/35 lbs20 Burpees10 Toes-to-barsGoal: Sub 18 mins Post Work2-3 rounds for quality of:Pike Around-the-World, 20 secs10 Wall PlanksHollow Hold, 20

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November 22, 2022

HOLIDAY SCHEDULE:Thursday 11/24: CLOSEDFriday 11/25: 8am-10am Open Gym ONLY 9 rounds for time of:1 Squat Clean, 85% 1RM3 Rope Climbs9 Bike CaloriesGoal: Sub 20 min Post Work3 rounds for quality of:Suitcase Carry, pick load, R 50 ft10 R Paloff Press,

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November 21, 2022

HOLIDAY SCHEDULEThursday 11/24: CLOSEDFriday 11/25: 8am-10am Open Gym ONLYSaturday 11/26: Regular Schedule Heavy Day!Tempo Back Squat3-3-3 Final week of the Tempo Back Squat. Reps go down and the weight goes up! Post Work4 rounds for quality of:5 Weighted Pull-ups, pick

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November 19, 2022

8am-10am: Open Gym10am: Group WOD AMRAP in 15 mins of:max distance Sled Drag, pick load, 5 minsmax reps Turkish Get-up, 44/26 lbs, 5 minsmax distance Sandbag Bear Hug Carry, pick load, 5 mins Today we have some lower impact work

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