Strength
Deadlifts
5 sets x 3 Deadlifts @80% of 1RM
* Complete a set on the 2 minutes *
WOD
"Pour Some Sugar on Me"
5 Sets (1 set every 2:30)
8x50ft Shuttle Runs
12 Front Squats 135#/95#
* Each shutle run rep = 25ft down, 25ft back (50ft total)
**Score is slowest set.
Strength
2 Front Squats + 1 Push Press + 1 Push Jerk
- Work up to a heavy complex in 10-12 minutes -
WOD
”Ciders mulling, turkey’s turkeying, yams are yamming.”
7:00 AMRAP
3 Power Cleans 185#/125#
5 Box Jumps 30"/24"
Strength 1
Power Clean & Jerk 5x2
5 sets: 1 Power Clean + 1 Push Jerk (@70% of 1RM Clean and Jerk)
* Complete a set every 1:30 *
Strength 2
Front Squat 1x1
3-2-1-1-1 Front Squat (build up in weight)
- Rest as needed between sets -
WOD
“Goonies Never Say Die!”
3 sets
3:30 AMRAP
400m Run
Max Calorie Bike in remaining time
*Rest 1:30 between sets*
Strength 1
Deadlift:
5 sets x 2 Deficit Deadlifts @75% of 1RM
* Rest as needed between sets *
Strength 2
Strict Deficit Handstand Push-ups
5 sets x 40-50% reps of Max Unbroken Reps (SHSPU)
-The prescribed deficit is 4” for men and 2” for women.
-Record your score as your highest set. Comment with reps in each set-
WOD
"Cheddar"
For Time:
63 Deadlifts 95#/65#
45 Hang Power Cleans 95#/65#
27 Front Squats 95#/65#
