Category: WOD

Strength: 
EMOM x 10 mins
Even - 5 front squats
Odd - 10 ball slams

WOD: EMOM x 15 mins
Min 1 - 15 sit ups
Min 2 - 15 push ups
Min 3 - 15 jumping lunges
Min 4 - Max burpees
Min 5 - REST 

Strength: 
4 rounds
3 strict press
6 push press
6 push jerks

WOD:
Run 200m
21 deadlifts (155/105)
21 back squats
21 GHD Sit ups
Run 200m
15 deadlifts 
15 back squats
15 GHD Sit ups
Run 200m
9 deadlifts
9 back squats
9 GHD back squats

Strength: Thrusters 5-5-3-2-1-1-1 and 10 GHD back extensions

WOD:
500m row

3x
10 pistols
10 burpee broad jumps
5 T2B
5 C2B (or scale up to bar muscle ups)

500m row

Happy Thanksigiving......eat for time!

Strength: 
3 rounds
25 unbroken KBS as heavy as possible
15 GHD sit ups
10 single leg KB deadlifts (each leg)

WOD: 
Front Squats (155/105)
10-8-6-4-2
Wallballs (20/14)
5-10-15-20-25

Strength: 15 mins to work to heavy deadlift + hang clean + jerk

WOD: 7-14-21-14-21
Push Press
Box Jump
Pull-Ups
 

Strength: Bench Press 5-5-3-2-1-1-1 and 10 skull crushers between sets

WOD: 5 rounds
3 handstand push ups
6 power snatches (95/65)
6 OHS
12 burpees

Skill:  Work on any gymnastics movements between rowing

WOD:  Rowing Trial
1000m row
500m row
250m row
*rest as much as you want between rows and complete in any order

Strength: 
4 rounds
:30 second OH kneeling ball taps
:30 partner 1/2 kneel ball tosses
:30 partner up downs with band hold

WOD: EMOM 20 mins
1 - 8 power snatches (95/65)
2-  12 box jumps (24/20)
3 - 16 air squats
4- 10/8 calorie row/bike

Strength: 
15 mins to establish a heavy set of
1 power clean
1 hang power clean
1 hand squat clean

WOD: Death by S2O
Every 2 mins x 10 rounds (20 mins)
2 S2O + 12 DU
4 S2O + 14 DU
6 S2O + 16 DU
8 S2O + 18 DU
10 S2O + 20 DU
12 S2O + 22 DU
14 S2O + 24 DU
16 S2O + 26 DU
18 S2O + 28 DU
20 S2O + 30 DU

95/65 weights

Record the last round you are successful but if you fail before the 20 mins drop reps and continue to work during each 2 min cycle.