WOD

Push Press:

Build to a heavy single, then do:
3 @ 90%
5 @ 85%
AMRAP @ 80%

 

AMRAP 12:

3 Box Jumps (30/24)
6 TTB
9 Wallballs (30/20)

Overhead Squat 8×3

 

Snatch:

EMOTM 5 @ 70%
Rest 1 minute
EMOTM 5 @ 75%
Rest 1 minute
EMOTM 5 @ 80%
Rest 1 minute
EMOTM 5 @ 85% +

*Record heaviest lift.

Front Rack Lunges for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps

 

For Time:

750m Run
9 Front Squats (185/125)
9 Strict Pull-Ups
500m Run
9 Front Squats
9 Strict Pull-Ups
250m Run
9 Front Squats
9 Strict Pull-Ups

Overhead Squat for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps
#5: 4 reps
#6: 4 reps
#7: 4 reps

 

For Time:

30 Pull-Ups
20 Deadlifts (225/155)
20 Pull-Ups
15 Deadlifts (275/185)
10 Pull-Ups
10 Deadlifts (315/215)

In Teams of 2 or 3:

100 CAL Row
100 KBS (70/53)
100 Wallballs (20/14)
100 Burpee Box Jump Overs – 20″
100 Double-Unders

*Scale DUBs to 150 single-unders.

Push Press:

Build to a heavy single, then do:
5 @ 85%
5 @ 80%
AMRAP @ 75%

 

3 Rounds Not for Time:

250m Run
10 1-Leg Deadlifts (95/65) – each leg
10 Lateral Box Step Ups – each leg

*Favorite Christmas character?

Every 2 minutes for 6 minutes:

1 set of max pull ups (minus 2-3 reps)

 

10 Rounds For Time:

5 Power Cleans (205/135)
10 Push Ups
20 Sit Ups

Front Rack Forward Lunges for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps

 

AMRAP 8:

8 Sumo Deadlift High Pull (95/65)
25 Double-Unders
8 Thrusters (95/65)
25 Double-Unders

*Scale DUBs to 40 single-unders.

Overhead Squat 6×5

#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
#6: 5 reps

 

Open 16.3

Complete as many rounds and reps as possible in 7 minutes of:
• 10 power snatches (Men:75#, Women:55#)
• 3 bar muscle-ups

4 Rounds For Time:

In teams of 2 or 3
250m Farmer Carry (230/160)
250m Sled Pull (90/60)
1000m Row

Push Press:

Build to a heavy single, then do:
5 @ 80%
5 @ 75%
AMRAP @ 70%

 

5 Rounds For Time:

12 Deadlifts (185/125)
10 Bar over burpees

Every 2 minutes for 6 minutes:

1 set of max pull ups (minus 3-4 reps)

 

AMRAP 18:

60 Double-Unders
20 Wallballs (20/14)
10 Tire Flips
5 Dball/Sandbag Over the shoulder

*Scale DUBs to 90 single-unders.

Front Rack Lunges:
#1: 12 reps
#2: 12 reps
#3: 12 reps
#4: 12 reps

 

3 Rounds For Time:

400m Run
12 Hang Power Cleans (185/125)
18 Toes to Bar

Nicole

AMRAP in 20 minutes of:
• 400m run
• Pull-ups (max reps)

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
• Deadlift 1.5x bodyweight
• Benchpress 1x bodyweight
• Clean 3/4x bodyweight

Filthy Fifty

• 50 Box jump (24/20)
• 50 Jumping pull-ups
• 50 Kettlebell swings (35/26)
• 50 Walking lunges
• 50 Knees to elbows
• 50 Push press (45/35)
• 50 Back extensions
• 50 Wall ball shots (20/14)
• 50 Burpees
• 50 Double unders

Sled Drag

50′ Build to as heavy as possible.

 

Open 15.1

AMRAP 9 minutes:
• 15 Toes-to-Bar
• 10 Deadlifts (115/75)
• 5 Snatches (115/75)

Bear Complex

5 Rounds for Max Load:

Each round is 7 unbroken sets of:
• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

You must hold on to the bar for the entire round.

Back Squat:

Build up to a 1RM
#1: 1 rep

 

AMRAP 7

Burpee Bar Muscle Ups

*Scale BMUs to C2B pull-ups, or pull-ups.

Every 90 seconds – Press
Find a 1RM of each:

Rounds 1-6: Shoulder Press
#1: 1 rep

Rounds 7-12: Push Press
#1: 1 rep

 

4 Rounds For Time:

15m Axle Bar Walking lunges (95/65)
10 Box Jump Overs
5 D-Ball Over the Shoulder

Deadlift

Build to a 1RM
#1: 1 rep

 

3 Sets Not For Time:

20 Bird Dogs (10/side)
:30 sec side-plank hold each side

Jackie

For time:
• 1000m row
• 50 Thruster 45/35#
• 30 Pull-ups

Clean

Every 90 seconds for 18 minutes:
1 Clean
Build to 1RM
#1: 1 rep

 

For time:

100 Double Unders
75 Sit Ups
50 Air Squats
25 Burpees

Back Pause Squat – 3 sec.
*light/mod – maintain speed and position out of the bottom.
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps

 

AMRAP 10

7 OHS (115/75)
3 Muscle Ups

5 Sets Not for Time:

100′ Farmer Carry – HASP
20 Lateral Box Step Overs (10/side)
20 Cossack Squats (holding light DB)
10 Ring Dips

*Favorite Thanksgiving dessert?

DANIEL

For time:
•50 Pull-ups
•400 meter run
•95/65 pound Thruster, 21 reps
•800 meter run
•95/65 pound Thruster, 21 reps
•400 meter run
•50 Pull-ups

Clean:

EMOM 13
#1: 1 rep @ 70%
#2: 1 rep @ 70%
#3: 1 rep @ 70%
#4: 1 rep @ 70%
#5: 1 rep @ 70%
#6: 1 rep @ 75%
#7: 1 rep @ 75%
#8: 1 rep @ 75%
#9: 1 rep @ 75%
#10: 1 rep @ 75%
#11: 1 rep @ 80%
#12: 1 rep @ 85%
#13: 1 rep @ 90%

 

For Time:

15, 12, 9
Power Cleans (135/95)
Bar Over Burpees

Back Squat 3-3-3-2

#1: 3 reps @ 90%
#2: 3 reps @ 90%
#3: 3 reps @ 90%
#4: 2 reps @ 93-95%

 

For Time:

27 Cal Row
21 Deadlifts (225/155)
15 Burpee Box Jump Overs
9 Muscle Ups

*Scale MUs to 14 C2B pull-ups, pull-ups or ring rows.

4 Sets:

Max reps shoulder press + 3 Push Press
All sets at 85% of shoulder press max.
*Record shoulder press reps.

 

For Time:

21, 18, 15, 12, 9
Wall-Balls (20/14)
8 calories on Echo Bike after each round.
*If not enough Echo Bikes, do:
10 cal Assault Bike or 13 cal Row

Deadlift

7-5-3 Waves:
#1: 7 reps @ 75%
#2: 5 reps @ 80%
#3: 3 reps @ 85%
#4: 7 reps @ 80%
#5: 5 reps @ 85%
#6: 3 reps @ 90%

 

3 Sets:

10 Steps-Ups per leg w/light DBs
10 Cossack Squats w/light DB
:30 Plank

*Score- Favorite Thanksgiving Day dish?