6 x 2:00 Sets
(8/15) HSPU
15 Front Squat (115/75)
Max Cal Bike In Remainder
Rest 2 Minutes Between Rounds
For today, if you are not doing HSPU, we will be doing Hand Release Push ups. The front squat weight should be a weight you can do unbroken and at a faster pace. There will not be a ton of time to bike, so you’re going to need near maximum effort to accumulate calories.
Complete For Time
27-21-15-9-6-3
Power Snatch (75/55)
T2B
For today, our barbell weight is light so try to hang on for bigger sets on you 27, 21, & 15.
For your toes to bar, if this is a movement that you fatigue quickly on, consider doing smaller sets from the start.
Even though we have just the RX WOD posted, talk to your Coach about the best plan for you if the volume of the workout (specifically the T2B) is of concern.
18 Minute EMOM
(12/10)(15/12) Cal Ski
100’ Plate Farmers Carry (45’s/25’s)
10 Back Squats (135/95)(185/125)
5 Shuttle Runs
10 Double DB Cleans (50/35)
Rest
This one’s gonna be fun!!!!!
4 sets on the 10:00
Round 1: 85/70 Cal Bike + 50 Sit Ups
Round 2: 85/70 Cal Row + 50 Push Ups
Round 3: 85/70 Cal Bike + 50 Air Squats
Round 4: 85/70 Cal Row + 50 Burpees
SCALED IS 75/60 Cals and 35 Reps
RX+ 100/80 Cal and 50 GHD vs Sit Ups and 50 Double DB Bench Press (50’s/35’s) vs Push Ups
For today, whatever is left in your ten minutes is rest.
If you want to do GHD’s, you MUST do the RX+ cals. Double DB Bench can be done if doing RX as well.
In case you wonder why…..
Our intent with RX+ is to challenge those that are advanced on the machines to go higher cals as well as GHDs and DB Bench press to provide a higher level of fatigue going in to the next round of bike and row. GHDs will tax the core and hips before the row. The DB Bench will tax the arms for the push/pull on the arms. If you are not as advanced on the machines, providing additional levels of fatigue makes ZERO sense.
Compete For Time
30 Deadlifts (155/105)(185/125)
15 Box Jumps (24”/2o”)
20 Deadlifts (185/125)(225/145)
15 Box Jumps
15 Deadlifts (225/145)(275/195)
15 Box Jumps
10 Deadlifts (275/195)(315/225)
15 Box Jumps
**Step Ups Ok for RX and RX+**
Complete For Time
4 Rounds
12 KB Thrusters Right Arm (53/35)
42 Double Unders
12 KB Thrusters Left Arm
60 Single Unders (RX+ MUST BE UNBROKEN SINGLES)
For our RX+ today, IF you miss a single under, you MUST restart the singles until you do them unbroken.
Class Times Today Are: 8:30, 11:00 and Noon.
4 Minute AMRAP
4 Hang Clean (165/110) ***THESE ARE FULL SQUATS***
8 Box Step Up (24″/20″)
Rest 4 Minutes
4 Minute AMRAP
4 OHS (135/95)
12 Bar Dips
Rest 4 Minutes
4 Min Row For Max Calories
For today, your Hang Clean and your OHS should be moderate in terms of weight. Should be a weight you can do all rounds/reps unbroken but it should also be challenging for you.
The 4 min Max cal row is a benchmark. As a frame of reference, for men, the 50th percentile is 70 calories.
HAPPY THANKSGIVING!!! WE ARE THANKFUL FOR ALL OF YOU!
Complete For Time with A Partner
300 Push Ups
300 Sit Ups
300 Cal Row
Partition as you want. Both partners can (and SHOULD) be working at the same time.
Complete For Time
3 Rounds
25/20 Cal Bike
50/100’ HS Walk
20 Double DB Squats (50/35)
Scale for HS Walk will be 20 shoulder taps per 25’ of HS Walk
