WODs 11.23.15 - 11.27.15 - Happy Thanksgiving Week!

Thanksgiving week schedule -  Monday through Wednesday regular schedule.  Thursday - Closed.  Friday - 9:30 AM Only

We hope that everyone has an awesome Thanksgiving!

Grinch Games is December 19th from 8:30 AM to 12:30 PM -  Register Here or at the dojo. 

This is a test week. 

Kelly has created a new Google doc to help track progress, you may have already received an email with a link.  If you don't have yours just ask and we can send you a link.  We will use these numbers and times as benchmarks for the next few weeks of work

Monday

Work up to a 1RM FS

then

Fran

21-15-9

Thrusters 95/65

Pullups

Tuesday

10 min to

Work up to a 1 RM Strict Press

Rest 3 min

3 min ME DL 225/155

Rest 3 min

Row 1000m for time

Rest 3 min

Run 1 Mile

Wednesday

3 min ME snatch 95/65 lbs

Rest 2 Min

3 min ME Burpees

Rest 2 Min

3 min ME T2B or K2E

Rest 2 Min

3 min ME Box Jump Overs 24/20

Rest 2 min

3 Min ME Hang Clean 135/95

Thursday

45 min AMRAP

of

EAT TURKEY

15 min NAP

Friday 9:30 AM Only

"Tryptophan"

Teams of 3

Kelly will pick teams

60 Minutes to accumulate as many points as possible

Team member 1 will be completing an 800m weighted run

Run with Med Ball

Team member 2 will be completing an AMRAP of any of the barbell movements

Team member 3 will be completing any of the gymnastics movements

**Once team member 1 returns from the 800m run, the team will rotate responsibilities**

800m Run is worth 10 points

Gymnastic movements and point values

1 legless rope climb=5 points

5 muscle ups (any type), 5 wall climbs, 6 pistols=5 points

10 T2B,10 Pullups=5 points

20 push ups,25 air squats,20 kb swings(53/35)=5 points

Barbell movements and point values

95/65

deadlift, front squat, back squat, push press=1 point per rep

power clean, power snatch, sdhp, strict press=2 points per rep

squat clean, squat snatch, thruster, ohs=3 points per rep

Total points is score…..team is responsible for keeping track and calculating points