Wednesday, 11/27/19 WOD 12 Minute AMRAP: 5 Strict Handstand Push Ups 7 Deadlift (155#/105#) 9 Toes to Bar

Tuesday, 11/26/19 WOD “Thanksgiving With the Girls” For Time: Angie’s House 20 Pull Ups 20 Push Ups 20 Sit Ups 20 Air Squats Helen’s House 400m Run 21 Kettlebell Swings (53#/35#) 12 Pull Ups Fran’s House 15 Thrusters (95#/65#) Nancy’s House 400m Run 15 Overhead Squats (95#/65#) Grace/Isabel’s House 20 Ground to…

Monday, 11/25/19 Strength 3×4 Back Squats WOD 5 Rounds: Every 2 Minutes: 20m Dumbbell Overhead Walking Lunge (50#/35#) Max Calorie Bike in remaining time

Friday, 11/22/19 WOD For Time: 3 Rounds: 20 Deadlift (185#/135#) 20 Box Jumps (24”/20”) Straight into… 2 Rounds: 30 Toes to Bar 30 Dumbbell Box Step Ups (50#/35#) Straight into… 1 Round: 150 Double Unders

Thursday, 11/21/19 WOD Every 2 Minutes for 20 Minutes: 5 Hang Power Cleans *Build in weight every round

Wednesday, 11/20/19 WOD For Time: 21-15-9 Overhead Squats (115#/85#) Bar Facing Burpees Calorie Bike Core Strength 5×10 Weighted Hip Extensions

Tuesday, 11/19/19 WOD For Time: 1k Row 40 Handstand Push Ups 20 Bar Muscle Ups 40 Handstand Push Ups 1k Row

Monday, 11/18/19 Strength 3×6 Back Squat WOD 10 Minute AMRAP: 10 Wall Balls (20#/14#) 10 Dumbbell Snatch (50#/35#) *Add 10 reps every round

Friday, 11/15/19 WOD 8 Rounds: 12/10 Calorie Row 3 Front Squats (185#/135#) Gymnastics Strength 18-15-12 Strict or Kipping Handstand Push Ups *Rest 90 seconds after each set

Thursday, 11/14/19 Partner WOD 3 Rounds: 2 Minute: Sled Push (90#/70#) 2 Minute: Sandbag Clean Over Box (150#/100#) 2 Minute: Rope Climbs 2 Minute: Rest