Strength/Skill:

3 Pause Front Squats @ 60% 1 RM Front Squat
3 Pause Front Squats @ 63% 1 RM Front Squat
3 Pause Front Squats @ 65% 1 RM Front Squat

*Pause of 3 seconds in the bottom of the squat.

Metcon:

3 sets (1 set every 12 minutes)
9-15-21-27
Calorie Ski (OR Row)
*200m Run after each

*Set 1: at 80% pacing
*Set 2: at 90% pacing
*Set 3: at 80% pacing
**leave enough in the tank you could go 1 more

Saturday Partner WOD!!

Strength/Skill:

3 Power Snatch @ 55% 1 RM Power Snatch
3 Power Snatch @ 60% 1 RM Power Snatch
3 Power Snatch @ 65% 1 RM Power Snatch
3 Power Snatch @ 70% 1 RM Power Snatch

Metcon:

AMRAP 15 Minutes
20 Deadlift (115/80)
50 Double Unders
100ft Walking Lunge
50 Double Unders
10 Hang Cleans (115/80)

Strength/Skill:

10 Bench Press + 10 Bent Over Rows @ 6/10 RPE
10 Bench Press + 10 Bent Over Rows @ 6.5/10 RPE
10 Bench Press + 10 Bent Over Rows @ 7/10 RPE
10 Bench Press + 10 Bent Over Rows @ 7.5/10 RPE

Metcon:

2 sets:
AMRAP 4 Minutes
12/10 Calorie Bike Erg (OR 12/10 Calorie Air Bike)
8 Burpees Box Jump Overs (24/20) (OR 8 Burpee to 1ft target)
-rest 2 minutes-
AMRAP 4 Minutes
12/10 Calorie Row
8 Dumbbell Box Step Overs (50/35) (24/20)
-rest 2 minutes-

Strength/Skill:

3 Hang Pause Clean + 1 Pause Push Jerk @ 55% 1 RM Clean and Jerk
3 Hang Pause Clean + 1 Pause Push Jerk @ 60% 1 RM Clean and Jerk
3 Hang Pause Clean + 1 Pause Push Jerk @ 65% 1 RM Clean and Jerk

*Hang is from above the knee.
*Both pauses are for 3 seconds in the receive position.

Metcon:

5 Sets (1 set every 2:30)
16 Shuttle Runs (25ft = 1 rep)
20 GHD Sit Ups
-Rest 5 minutes-
5 Sets (1 set every 2:30)
20/16 Calorie Ski (or Row)
4 Rope Climbs (OR 6 Muscle Up)

Strength/Skill:

3 Tempo Front Squat @ 55% 1 RM Front Squat
3 Tempo Front Squat @ 60% 1 RM Front Squat
3 Tempo Front Squat @ 63% 1 RM Front Squat

*Tempo is 3 second descent, 3 second pause in the bottom.

Metcon: 30m Cap

6 Rounds
10 Hand Release Push Ups
10 Dumbbell Snatches (50/35)
5 Shuttles OR 100ft Sled Push (145/125)
10 Toes to ring (OR 10 V Ups)
10 Wall Balls (20/14)
100ft Sandbag Carry (100/70) (OR Farmer’s Carry (2×50/35)

Strength/Skill:

3 Push Press @RPE 7
2 Push Press @RPE 7.5
1 Push Press @RPE 8
1 Push Press @RPE 8.5

Metcon:

4 sets:
100 Double Unders
5 Rope Climbs
-rest 1:1 b/t sets-

Happy Thanksgiving!

Turkinator 6: Salivation

Teams of 2:

• 8 x Sled Push (1-way)
• 15 x Partner Burpees
• 40 x Cal Ski
• 20 x Hang Clean and Jerks
• 15 x Partner Burpees
• 40 x Cal Echo Bike
• 50 x Step-ups
• 15 x Partner Burpees
• 80 x T2B
• 15 x Partner Burpees
• 50 x Step-ups
• 40 x Cal Echo Bike
• 15 x Partner Burpees
• 20 x Hang Clean and Jerks
• 40 x Cal Ski
• 15 x Partner Burpees
• 8 x Sled Push (1-way)