WOD

SunDay FunDay
200ft SA Overhead DB Walking Lunges
150 Double Unders
100 Push-Ups
75/60 Calorie Echo Bike or 90/70 Calorie C2
50 Box Jump Overs
25 Single DB Step-Overs 24/20”

Load: 50/35lb

Time Domain: 18:00-23:00
Time Cap: 28:00 minutes

Chris L Member of the Month Workout
Partner Workout!!!! 👬 👭👫

From the 0:00-20:00
Get as far as possible of
10-20-30-40-50-etc
Synchronized Deadlifts (185/135)
*Bar Facing Burpees

From the 20:00-30:00
Establish a Single Heavy/1RM Power Clean for the Day

*One partner works while the other rests

Partner Workout!!! 👬 👫👭
Teams of 2

Accumulate as many cals as possible:

0:00 – 10:00
P1: Rower
P2: 15 Back squats (65/95), 15 sit-ups

10:00 – 11:00: rest

11:00 – 21:00:
P1: Ski erg
P2: 12 front squats, 12 v-ups

21:00 – 22:00: rest

22:00 – 32:00
P1: C2 Bike
P2: 9 OHS, 9TTB

HAPPY THANKSGIVING Rail Trailers!!!!

‘The Seven’

7 Rounds for Time
7 Handstand Push-Ups
7 Thrusters (135/95)
7 Knees to Elbow
7 Deadlifts (245/165)
7 Burpees
7 Kettlebell Swings (70/53)
7 Pull-Ups

Time Cap: 35:00

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46

Barbell Primer
EMOMx 5
1 Hang Power Clean + 2 Hang Squat Cleans

Conditioning
Every 8:00 minutes, 3 Sets, Complete the following:
40/32 Calorie Row
25 Wall Balls @ 20/14lb (10/9ft target)
15 Burpee Pull-Ups
10 Hang Squat Cleans 135/95lb

Score: Slowest Set
Cap: 6:00/Round

Strength
Push Press
Every 2:30, 4 Sets
Set 1: 7 Reps @ 75%
Set 2: 7 Reps @ 75%
Set 3: 5 Reps @ 80%
Set 4: 5 Reps @ 80%

Pause 1 seconds in the overhead lockout position on each rep
% of 1RM Push Press

Conditioning
8:00 AMRAP
10-8-6-4-2
Devils Press 50/35lb
10/7 Calorie Echo Bike

SunDay FunDay!!!!
30:00 EMOM
Min 1: 3/2 Rope Climbs
Min 2: 50 Double Unders
Min 3: 100ft Farmers Carry, For Load (AHAP)
Min 4: -Max Effort Sandbag Bear Hug Hold 150/100lb
Min 5: Rest

Partner Day!!!!! 👬 👭👫
4 Sets, For Max Reps
5:00 minute AMRAP
12 Strict Handstand Push-Ups
12 Synchro Alternating DB Snatch 50/35lb
24/18 Push-Ups
24/18 Calorie Row
-Max Synchro Alternating SA Devils Press 50/35lb

2:00 minute Rest between sets

*Score is Total Reps of SA Devils Press*
*All work is combined between both partners, except for synchro movements. Synchro must be performed at same time*

Don't forget to wear RED today gang!!! StrengthEvery 2:00 minutes , 5 SetsPause Clean Below Knee + CleanSet 1: 1+1 reps @ 65%Set 2: 1+1 reps @ 70%Set 3: 1+1 reps @ 75%Set 4: 1+1 reps @ 80%Set 5: 1+1 reps @ 80%+Rest as needed between sets % of Squat Clean Cleans are...