Sun Nov 27th – Sat Dec 3rd

Posted: 11/28/2022 in WOD
  • Sun 27th
    • BikeErg: Lactate Threshold
      2 rds, 3x(2 min at RPE7, 3 min at RPE7.5
    • Metcon
      Teams of 2, 3 rds
      15 Synchro Box Jump Overs (24/20)
      30 Power Snatch (135/95)
  • Mon 28th
    • 3 Snatch Push Press + 1 Overhead Squat
    • “Huli Huli Chicken”
      4 sets (new set every 5 min)
      16/13 Cal Echo Bike
      20 Wallballs (20/14)
      50′ Overhead Plate Walking Lunges (45/25)
  • Tues 29th
    • Power Clean + Hang Power Clean + Push Jerk x 2 x 4 set – Work up to heavy, unbroken
    • “Hawiian Shaved Ice”
      7 min AMRAP
      3 Power Cleans (185/125)
      5 Box Jumps (30/24)
  • Wed 30th
    • “Acai Bowls”
      For Time:
      1-2-3-4-5-6-7-8-9-10
      Thrusters (115/80)
      2-4-6-8-10-12-14-16-18-20
      50′ shuttle runs (25’=1 rep)
    • Accessory Work
      Every Min for 10 Min
      3-5 Strict Pull Ups
      (Optional: 1 sec pause at top, 2-3 sec negative)
  • Thurs 1st
    • Snatch 10×1: Preform 1 Squat Snatch @70-80% of 1RM Snatch x 10 sets ( 1 each minute)
    • “Malasadas (Open 12.1)
      7:00 AMRAP
      Max Burpees to Bar (6″ target)
  • Fri 2nd
    • “Haupai Pie”
      2 Sets:
      50 Ab Mat Sit Ups
      50 Toes to Bar
      -rest 5 min between sets-
    • Accessory
      3 Sets:
      50′ Sled Push (heavy) or 50′ Farmers Carry (heavy)
      10 Bulgarian Split Squats (each side)
  • Sat 3rd
    • “Poke Bowls”
      Teams of 2
      50-40-30-20-10
      Calorie Ski (or Row)
      Strict Handstand Push Ups
      Bench Press (135/95)

      Individual:
      25-20-15-10-5

Comments are closed.