Friday

Warm up:
Run 800m or Row 1000m

Mobility

Strength/Skill:
GOAT

WOD:
12 min AMRAP
5 heavy goblet squats
10 box jumps

Thursday

Warm up:
5 min double under flights

Mobility

Strength/Skill:
Jumping drills
Then, take 8 minutes to find your max height box jump

WOD:
5 min AMRAP
1-1-2-2-3-3... (Increasing ladder)
Deadlift @ 70-75% of 1RM
Box jumps (30/24)

Sign up on MindBody!! Remember: YOU GUYS ARE A TEAM!!!! 

HAVE FUN AND DO IT!

Here are guidelines for the "rx" versus "scaled" categories: 
RX men:
-Kipping pull-ups, no band
-Thrusters at 95lbs for reps
-Cleans at 135lbs for reps
-Push Press/Push Jerk/Split Jerk at 135lbs for reps
-Deadlift 185lbs for reps
-Full ROM push-ups

RX women:
-Kipping pull-ups, no band
-Full ROM push-ups, no band
-Thrusters at 65lbs for reps
-Cleans at 85lbs for reps
-Push Press/Push Jerk/Split Jerk at 85lbs for reps
-Deadlift at 125lbs for reps

RX Teams:
-2/3 team members can perform double unders in WODs
-2/3 team members can do rope climbs in a WOD

Scaled men:
-Full ROM push-ups
-Pull-ups using a small band
-Cleans at 95lbs for reps
-Push Press/Push Jerk/Split Jerk at 95lbs for reps
-Thrusters at 75lbs for reps
-Deadlifts at 135lbs for reps

Scaled women:
-Pull-ups with a medium band or smaller
-Push-ups with a small band
-Cleans at 65lbs for reps,
-Push Press/Push Jerk/Split at 65lbs for reps
-Deadlifts at 85lbs for reps
-Thrusters at 55lbs for reps

Wednesday

Warm up:
2 Rounds
200m run
20 pass-thrus
10 scap push-ups

Mobility

Strength/Skill:
Weighted Push-ups 3 x 10, try to add more weight from last week


WOD:
Every Other Min on the Min for 16 (8 rounds)
20 DUs- sub 20 singles
2 Push press
1 Push jerk
1 Split jerk
(bar from ground, doesn't return until after the three movements)

There is still time to sign up for WOD Wars! The intra-gym competition will be held on Saturday, December 8th beginning at 9am. There are RX and Scaled categories and if you are unsure of who to team up with, let your coaches know you need a partner and sign up on Mind Body! The cost is only 15 dollars and most of the money will be donated to charity.
In addition, we will be having a coat drive! Bring all your coats and sweaters the week of Monday, December 3rd to your respective gym. This is a great way to be involved if you are competing or not. The more coats you bring in, the more points your team will earn for WOD Wars and it goes to a good cause!

Tuesday

Run Club, 630pm: Meet at Jefferson Playground and bring a watch!

Warm Up:

Row 500m
20 Banded Good Mornings
10 Roll Ups

Strength: Back Squat
Deloading week:
Using 90 percent of your 1 RM:
3x5 @ 50 %
Work on being explosive out of the bottom with good form.

WOD: 3 rounds
21 Wall Balls 20lb/14lb
100m Farmer's walk or Waiter's walk using 2 kettlebells or dumbells

Monday

Warm Up:
400m Run
10 Scap Pullups

Mobility:

Strength: Strict Pullups (partner asst)
Beg 3x8
Int 3x10
Adv 3x12

WOD:

"Team Push Press Ladder"
P1: Push Press @ 2x  approx 35/20lb db's
P2: Overhead hold @ 2x approx 35/20 db's until P1 finished. Switch positions, repeat , Switch positions, repeat 
10-9-8-7-6-5-4-3-2-1 

Reps only count if both partners are working/holding weight.

Open Gym Uptown at 10:30 am to 12:30 pm

Saturday Group WOD

Warm Up
Run 400 or Row 500m

3 rounds
10 pass through
10 wall squat
10 back extension
5 toes to bar strict

Mobility

WOD:
In teams of 3-4
5 minutes per station for total reps
1. Shoulder to overhead
2. Burpee Box Jumps
3. Wall Climbs
4. Jump Squats 45#/33#

Friday

Warm Up:
Run 800m or row 1000m

Mobility

Strength/Skill:
GOAT

WOD:
EMOM for 10
2 hang power snatch