December 2024

Skill: Muscle Up Skill Work WOD:10 RFT:100m run*5 BMU18 min time cap*or shuttles if too cold; 10 shuttles as a substitute for 100m run (down and back is 1)Should be challenging, but accomplishable

Main: “THE CALI BEAR”Every :30 seconds for 20 mins:1 Power Clean & Jerk (225/155)**should be heavy; 80% or heavier) Level 6: as writtenLevel 5: 205 / 135 (~75%)Level 4: 185 / 125 (~70%)Level 3: 155 / 105 (~65%)Level 2: 135 / 95 (~60%)Level 1: 95 / 65 (~55%)*can also scale load and do 2-3 reps

WOD: Team Karen w/ some extra fun 1,000m Row150 Wall Balls (20/14, 10/9)1,000m Row**18 min time cap; goal is 15 mins or less Level 6/5: as writtenLevel 4/3: 1000m row, 14/10, 10/9Level 2/1: 800m row, 14/10 to 9

Main TEAMS OF 2: Every 2 mins for 40 mins, alternating between:Ski Erg CalsEcho Bike CalsRow CalsBurpees over the Rower (reps)Rest Levels:6/5: Send it4/3: Consistent calories / reps across rounds2/1: Keep moving

MAIN: All Classes Thanksgiving with the Girls, IND or 2 person teams (shared reps)20 min time cap:Angie’s House20 pull-ups20 push-ups20 sit-ups20 air squats Helen’s House400 m run/row21 AKBS (53/35)12 pull-ups Fran’s House15 Thrusters (95/65) Nancy’s House400m run/row15 OHS (95/65) Grace/Isabelle’s House20 Ground to Overhead (95/65) Core:6 minute EMOMCouch Stretch (alt sides each min)