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WARMUP
3:00 INDOOR JOG THE STANDARD WOD 3 ROUNDS 10 HANG CLEAN @ 50% 1RM 2:00 AIRDYNE/ROW/DU REST 2:00 3:00 INTERMISSION 3 ROUNDS 8 FSQ @ 50-60% 1RM 2:00 FLYING BURPEE REST 2:00 3:00 INTERMISSION 3 ROUNDS 8 PULL-UPS (STRICT) 8 PUSH-UPS 8 KTE 8 SIT-UP 8 KB/DB PUSH PRESS REST 1:00 5:00 FLR
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WARMUP
400M RUN 8 ROUNDS :30 ON/:30 OFF FROG JUMPS LIFT WORK UP TO 3RM FLOOR PRESS THEN 1XMAX REPS AT 50% WOD FOR TIME WITH PARTNER 100 WALL BALLS 1000M ROW 100 BURPEES 1000M ROW 100 WALL BALLS HAPPY THANKSGIVING!!!
THANK YOU ALL FOR BEING PART OF THE APACHE CROSSFIT FAMILY AND MAKING APACHE WHAT IT IS!! ENJOY THE DAY!! WARM UP 50 TURKEY JACKS 5 MINUTE PARTNER AMRAP GOBBLER SQUATS TURKEY WALKS LIFT WITH A PARTNER "GRACE" FOR TIME 50 C&J (135/95) WOD FOR TIME: 5 ROUNDS 5 PULLUPS 10 PUSHUPS 15 SQUATS then 4 ROUNDS 200M RUN 20 PLATE OVERHEAD ALT LUNGE @ 45/25 then 3 ROUNDS 20 MED BALL CLEANS @ 20/14 10 HANDSTAND PUSHUPS then 2 ROUNDS 15 BOX JUMP @ 24/20 15 WALL BALL @20/14 then 50 BURPEES WARMUP
ONE FITNESS 1)FRONT SQUAT 3X5 (ADD 5 LBS) 2)POWER SNATCH 5X3 3 ROUNDS NOT FOR TIME 10 BROAD JUMPS 10 HOLLOW ROCKS 2 MINUTES DOUBLE UNDER PRACTICE PERFORMANCE 1-3 EMOM JERK @ 70, 75, 80 2-PUSH PRESS @ 70/5X5 3A-3X10 SUPERMAN 3B-3X10 REVERSE CRUNCHES 3C-3X10 GLUTE BRIDGES WOD 10 AMRAP 3 PUSH PRESS @ 115/85 5 BURPEES OVER BARBELL 7 SUMO DEADLIFT HIGH-PULL @115/85 WARMUP
2 RDS 100 JACKS 50 MTN CLM 25 SQ 10 RUSSIAN BABY MKRS FITNESS 1)DEADLIFT 5RM (ADD 5-10 LBS) 2)DEADLIFT 1XMAX @ 60% OF ABOVE 3 ROUNDS WITH A PARTNER, EACH DOES 3 ROUNDS, DO 1, REST 1 WHILE OTHER WORKS 5 MANUAL RESISTANCE HAMSTRINGS WHEELBARROW WALK LENGTH OF GYM (STAY TIGHT AND MAKE SURE TO SQUEEZE PARTNER WITH LEGS) PERFORMANCE 1-ZERCHER SQUAT @ 40/2x6 2A-DEADLIFT @ 60/2x5; OFF 45# Plate 2B-REVERSE SLED DRAG 200'x5 3A-2x25 BAND PULL-APARTS 3B-2xME TTB WOD 4RFT 5 STRICT PULL-UP 10 KB FT RACK LUNGE 20 KB SWING 40 DU WARMUP
THE STANDARD FITNESS 1-4x10 SA KB BENCH PRESS 2-4x15 KB SWING 3A)4x:60 FLR 3B)4x50' FORWARD & 50' BACKWARD DB LUNGE PERFORMANCE 1-3 EMOM SNATCH @ 70%, 75%, 80% (3 MINUTES AT 70, 3 @ 75, 3@80) 2-SNATCH PULL@85%x3x3 3-BSQ@70%x5x3 WOD EVERY :15 FOR 3:00 5-7 PUSH-UPS THEN EVERY :15 FOR 3:00 5-7 PRESS @ 45 THEN EVERY :15 FOR 3:00 5-7 BB CURL @ 45 THEN EVERY :15 FOR 3:00 5-7 OHS @ 45 THEN EVERY :15 FOR 3:00 5-7 REVERSE CURL @ 45 WARMUP
AWL MAX-OUT MAX REP BACK SQUAT @ 155/105 MAX REP DL @ 225/155 *ONCE BAR UNRACKED OR LIFTED, SET STARTS *REST 5 BETWEEN WOD 10 AMRAP 10 THRUSTER AT 95/65 5 BURPEE OVER BARBELL
WARMUP
3xJW 10xSTRADDLE TOE TOUCH 10xOVERHEAD LYING LEG RAISE FITNESS 1)SQUAT 3X5 (ADD 5 LBS) 2A)5X8 1 ARM KB CLEAN AND JERK (8 EACH SIDE) 2B)5X20 BANDED GOOD MORNINGS PERFORMANCE 1-5X1 COMPLEX ; PRESS/PP/PJ/SPJK 2a)3X5 TOES TO BAR + :15 HANGING L-SIT 2b)3X:30 HOLLOW ROCK TO SUPERMAN 3a)3X10 SA DB HIGH PULL 3b)3X5 DB VERTICAL JUMP WOD 3RFT 15 OHS @ 135/95 100' WAITER WALK 15 RING DIPS Ring Ready Part I WARMUP
ONE FITNESS 1)3X5 FRONT SQUAT 2)5X5 POWER CLEAN & JERK 3A)3XMAX HANG FROM PULL UP BAR 3B)3X:30 GOBLET SQUAT STATIC HOLD (53/35) 3C)3X10 RING CIRCLES PERFORMANCE 1-POWER CLEAN @ 65/2x5 2-POWER JERK @ 65/2x5 3-SLDL - 3x5 WOD @95/65 4x:15/:15 SNATCH @ 115/85 4x:15/:15 CLEAN & JERK @ 115/85 4x:15/:15 LEGLESS ROPE CLIMBS 4x:15/:15 SDHP @ 115/85 WARMUP
2 RDS 100 JACKS 50 MTN CLM 25 SQ 10 RUSSIAN BABY MKRS FITNESS 1)PRESS 3X5 2)PUSH PRESS 3RM 3)3-4 ROUNDS :30 LEG RAISES :30 HS HOLD 2:00 DOUBLE UNDER PRACTICE PERFORMANCE 1-4x10 SNATCH GRIP DL 2A)4x:10+1 HANDSTAND HOLD + NEGATIVE HANDSTAND PUSH-UP 2B)4x:10+1 FLEX ARM HANG + NEGATIVE PULL-UP 3C)2x20 GOOD MORNING @ 25% 3B)2x20 BB GLUTE BRIDGE WOD 12 AMRAP 12 RKB @ AHAP 24 DOUBLE UNDERS |
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