Category: WOD

EMOM 10 mins: Minute 1: Accumulate 30 seconds of either free standing or wall hand stand hold Minute 2: Accumulate 30 seconds of L-sit hold Push Press 5-5-5-5-5 start at 65% 1rm Three rounds for time: 800 Meter run 20 Overhead Squats 75/55 RX

EMOM 10 Mins max unbroken sets: Minute 1: 5-10 Toes to bar Minute 2: Ring dips EMOM 10 Mins: 1 Snatch with a pause at mid shin at 65-70% of your 1RM snatch AMRAP in 10 Minutes 6 Front rack walking lunge steps 115/75 lb 12 Front squats 115/75 lb 24 Jumping pull ups

Tabata: Sumo deadlift high pulls with a kettle bell Rx: 24/16 kg, Rx+: 32/24 kg EMOM 9 Minutes: Deadift Minutes 1-3: 4 reps @ 65% of 1 rep max Minutes 4-6: 2 reps @ 70% of 1 rep max Minutes 7-9: 1 rep @ 75% of 1 rep max For Time: Annie 50-40-30-20-10 Double unders…

EMOM 12 mins 1 Clean pull plus 1 squat clean at 60-65% of 1rm squat clean For time: 20 Power cleans Rx: 135/95 20 Chest to bar pull ups 15 Power cleans 20 Wall balls Rx 20/14, Rx PLUS: 30/20 10 Power cleans 20 Toes to bar *10 minute cap

Happy Thanksgiving! “The 12 Days of One World Thanks Giving Edition” Do 1, then do 1 and 2, then do 1, 2, and 3, then do 1, 2, 3, 4, and 5, etc. For Time with a 40 minute cap: 1 Rope climb 2 Overhead squats (M:135#/W:95#) 3 Bar or ring muscle-ups. Sub for chest…

Tabata Plank holds EMOM 11 minutes 3 Deadlifts at 70-75% of your 1RM AMRAP 9 minutes 3-6-9-12 Deadlifts 225/155 Rx 200 Meter run after every round

Tabata Burpee Wall Ball Shot Push Jerk 2-2-2-2-2 starting at 70% of 1rm AMRAP 17 minutes 40 Burpees 30 Snatch 75/45 30 Burpees 30 Snatch 135/75 20 Burpees 30 Snatch 165/100 10 Burpees Snatch as many reps as possible in the REMAINING TIME 210/120 *either power or full snatch

Back Squat 2-2-2-2-2 *work up to 2 rep max back squat Death by Thruster Rx: 115/85 *18 minute cap* 1 Thruster the first min, 2 the second, 3 the third minute, and so on… *50 burpee penalty if you do not make it passed the 10th minute

500 Meter row for time EMOM 12 mins 1-2 Bar or Ring muscle ups on one minute, and 1-2 rope climbs on the other minute “Fight Gone Bad!” Three rounds of 1 minute at each movement: Wall-ball, 20/14pound ball, 10/9 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″” box (Reps) Push-press,…

Weighted Pull Up 2-2-2-2-2 Strict Press 3-3-3-3-3 Starting at 70% of your 1 rep max strict press AMRAP 8 mins 3-6-9-12-… Burpee pull ups 100 meter run after every round