“BE STOKED”
Part A:
Deadlifts
5×2 Deadlifts @ 80-85%
Part B:
3 Min AMRAP (0:00-3:00)
20 Double Unders
10 Sit ups
Max. Calories on Bike
4 Min AMRAP (3:00-7:00)
40 Double Unders
20 Situps
Max Calories on Bike
5 Min AMRAP (7:00-12:00)
60 Double unders
30 Situps
Max Calories on Bike
6 Min AMRAP (12:00-18:00)
80 Double Unders
40 Situps
Max Calories On Bike
“Learn to be grateful for what you already have, while you pursue all that you want.”-Jim Rohn
Turkey Day Hero WOD:
“The Gains Train”
For Time
200M Run
5 Rounds Of Cindy
200M Run
4 Rounds Of Cindy
200M Run
3 Rounds Of Cindy
200M Run
2 Rounds Of Cindy
200M Run
1 Round Of Cindy
*1 Round of Cindy = 5 Pull Ups , 10 Pushups , and 15 Air Squats
“Master the divine techniques of the Art Of Peace and no enemy will dare to challenge you.”-Ueshiba
Part A:
On the 2:00 x5 sets
Building to Maximum Full Clean
Part B:
12 Min AMRAP
9 Hang Power Cleans
6 Push Jerks
6-9-12…. Toes To Bar
*Barbell 135/95, Add 3 Toes to bar every round
“Worry will steal your peace, When peace is missing , we find ourselves growing in anxiety and crumbling under the weight of life pressures. Dont worry Be happy .”
Part A:
Strict weighted Pull-ups
A)Heavy set of 3
B)5 sets of 3 @ 85% of Heavy Set
*Build to heavy set of 3 for A, Then 5 sets @ 85% of Your heavy set
Part B:
5 Min AMRAP
Buy In : Hanover Run
Then Max Rounds with remaining time
12 Front squats 115/85
6 Burpee Box Jumps 24”/20”
-Rest 5 mins
5 Min AMRAP
Buy in : Hanover Run
Max Rounds with remaining time
9 Front Squats 135/95
6 Burpee Box Jumps 24”/20”
-Rest 5 mins
5 Min AMRAP
Buy in: Hanover Run
Max rounds with remaining time
6 Front Squats 155/105
6 Burpee Box Jumps 24”/20″
“We will never know peace if we lose the present because we are trapped in the past and paralyzed by the the future.”
Part A:
10 Min EMOM
1 Bench Press @ 90-100% Of 1 Rm
Part B:
5 Rounds For Time
25-20-15-10-5 Dumbbell Push Press 50s/35s
5-4-3-2-1 Rope Climbs
“Study hard and all things can be accomplished. Give up and you will amount to nothing.”-Yamaoka Tesshu
Partner WOD :
“Jump Around”
10 Rounds for time
10 Box Jump Overs 24”/20”
10 Toes To Bar
10 Front Squats 115/85
“Dont Train till you get it right , Train till you can’t get it wrong.”
6 Rounds For time
30 Double unders
15 Pull-ups
30 Air squats
150M Sprint
* Rest 2 Mins Between Rounds
Monster Mash:
In 15 Min Window
200m Run
10 Box Jumps 24”/20”
2 Back Squats 225/155
200M Run
10 Box Jumps
4 Back Squats
200M run
10 Box Jumps
6 Back Squats
Etc,etc,etc…
21-15-9 Reps For Time
Pull-ups
KB Swings 53/35
Calories on Bike
3 Rounds For Time
120 Double unders
30 GHD Sit Ups
* Rest 5 Mins Between Workouts
“There is nothing outside yourself that can enable you to get better, stronger, richer, quicker , or smarter. Everything is within. Everything exists. Seek nothing outside yourself.”- Miyamoto Musashi
Part A:
Full Cleans
On the 2:00 Min X 5 sets Do 2 Cleans
*Build to 80-85% of 1 RM
Part B:
Open Workout 13.4
7 Min AMRAP
3 Clean + Jerks
3 Toes To Bar
6 Clean + Jerks
6 Toes To Bar
9 Clean + Jerks
9 Toes To Bar
…….
*Add 3 Reps Every Round, Barbell: 135/95
“Knowledge is not power, It is only potential. Applying that knowledge is power . -Takeda Shingen
Part A:
In 15 Mins (Time starts when First Attempts are loaded)
Snatch
Build to Heavy single in Full Snatch
Part B:
15 Min AMRAP
30/24 Calorie Row
20 Box Jump Overs 24”/20”
10 Dumbbell Hang Snatch (L)
10 Dumbbell Hang Snatch (R)
* Dumbbell : 50/35
“Civilize the mind , But make savage the body.”
Part A:
Bench Press
On the 2:00 X 5 sets Do 2 Reps
* Building in weight
Part B:
For Time
21-15-9 Thrusters 95/65
4-3-2 Rope Climbs
* Time Cap 8 Mins
