Monday

2x5 strict press
2x3 push press

Then

40 push press
30 over box jumps
20 G2OH
10 over box jumps


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Saturday Team

180WOD - In teams of 2

4 min Dog Sled Push - Alternate
rest 30 sec
4 min Max meteres on rower - Each partner row 2 min
rest 30 sec
4 min max Wall Ball
rest 30 sec
4 min max Slams
rest 30 sec
4 min max squat clean 73/103

Post Turkey Coma

180WOD

5x5 back Squat

then

21-15-9
Cal Row
Burpee

Cards - Task Based

180 WOD
Hearts - 20 KB
Diamonds - 20 T2B
Spades - 10 Thrusters
Clubs - 10 Bench or 20 pushups
18 minutes - post number of cards completed

Milestone

180Wod

6 G2OH 95/135
3 laps
Max rounds in 6 min
Then
1000m row
Max pull-ups in remaining time - 6 min
Then
50 dubs
25 slams
3 rds
Each WOD is capped at 6 min followed by 6 min rest


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Push press 95/65
KB swings
Box jumps
Burpee pull ups
Sit ups

40 sec of work...20 sec of rest
Rotating thru movements until you reach 400 reps!
30 min time cap



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1 rep max power clean!!

Then:

KAREN

150 wall ball for time!


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Total reps for 8min of work:

2 min row for calories
2 min games pushups
2 min 60 ft shuttle runs
2 min 1 arm dumbbell snatch 35#/20#

2 rounds with 5 min rest inbetween.....score is plus or minus # of reps you are up or down second round from first round


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Location:Sawgrass Ct,Lebanon,United States

5x5 back squat.....possibly working up to 1 rep max

Then......

14 min AMRAP

15 ball slams 30/25
15 toes 2 bar or weighted vups
30 dubs / 90 singles
30 sit ups


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Odd movements: kb & burpees
Even movements: box & lunges

15/1....14/2...13/3...12/4...11/5
21 clean and jerks 115lbs/75lbs
10/6...9/7...8/8...7/9...6/10
15 c&J
5/11....4/12...3/13....2/14....1/15
9 C& J

Friday

180WOD - 7 min blast
1 min max thruster
1 min rest
1 min max pull-ups
1 min rest
1 min max Wallball
1 min rest
1 min max burpees

Rest

500 m row



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Tuesday

180WOD
300m row
3 suicides
30 games push-ups
30 KB
30 Wall Ball
30 T2B
30 Box
Round 1 max work in 4 min
Rest 4 min
Round 2 max work 7 min
Rest 5 min
Round 3 complete all movements


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The first Monday

180WOD
5x3 hang clean
Then
1,1,2,2,3,3,4,4,5,5,4,4,3,3,2,2,1,1 ladder of
Squat clean 75/115
Bar burpee


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A Brand New Day

180WOD - In teams of 3 or 4
7 minute AMRAPS followed by 7 min rest
Sled Push/ Suicide
then
Burpee
Pullup
Ladder beginning at 1
then
10 Push Press
30 Dubs
AMRAP