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11/25/19 - 12/01/19

MONDAY 11252019

Squat Snatch 1 RM


Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

Scale: Metcon (Time) MOVE FAST 21-15-9 Thrusters (Appropriate weight to do unbroken sets) Banded pull ups/ ring rows


Finisher 3 sets 400m run (500m row/ 1200m bike) Rest 1:1



TUESDAY 11262019

Gymnastics 5 sets: 1 min ON/ 1 min OFF - Handstand walk (Partner up for spotting) - Scaled: 3 wall walks + 12 GHD (Ab mat sit ups)


Partner WOD Metcon (Distance) 6:00 AMRAP

Sled push for meters 225/180

Rest 2:00 after AMRAP


Metcon (AMRAP - Reps) 6:00 AMRAP

100ft Farmer Carry double KB (70/53) + Ground to overhead with plate (45/35) Partner 1 will Walk 100ft with KBs while partner 2 performs as many GTOH with plate, then switch. Teams will count accumulated GTOH reps in 6:00. Rest 2:00 after AMRAP


Metcon (Calories) 6:00 AMRAP

12 Weighted single DB box step ups + Rowing for calories (50/35)


WEDNESDAY 11272019

Strict Press 1 RM


Metcon (Time) 400m Run into.. 3 rounds for time: 15 Shoulder to overhead (75/55) (Rx+ 115/85) 15 lateral burpees over bar 15 box jump over 24/20 (Scaled: Step Overs) into... 400m Run



THURSDAY 11282019

Accessory Work 12 min EMOM (:30 ON/ :30 REST) Min 1: Gluteham raises (Scale DB RDLs) Min 2: Double KB row Min 3: Squat jumps


Metcon (Time) Partner Work (20 min Cap) 60 Assault bike calories (15 cals at a time)

*Partner holds empty barbell over head

Then... 120 Ab mat sit ups 60 Burpees

Then... 60 Cal row (15 at a time) Partner holds plank



FRIDAY 11292019

Power Clean 1 RM

Metcon (AMRAP - Reps) 12 min AMRAP 35 double unders 10 Toes to bar 15 Deadlift @ 65% of recent 1 RM



SATURDAY 11302019

Teams of 3

Rx: Metcon (Time) For time (25 min Cap) 50 Pull ups * 25 Handstand Push ups ** 50 Hang power clean (115/95) 50 Pull ups * 25 HSPU ** 50 Front squats (115/95) 50 Pull ups * 25 HSPU ** 50 Shoulder To Overhead (115/95) * 1 person hanging from rig ** 1 person holding handstand

Scale: Metcon (Time) For time (25 min Cap) 50 Pull ups * 25 Hand release push ups ** 50 Hang power clean (95/65) 50 Pull ups * 25 Hand release push ups ** 50 Front squats (95/65) 50 Pull ups * 25 Hand release push ups ** 50 Shoulder To Overhead (95/ 65) * 1 person hanging from rig ** 1 person holding plank from hands



SUNDAY 12012019

Skill Work E3MOM x 5 1 rope climb 5 power snatch @ 65% 7 hspu

Metcon (Distance) 10:00 max distance row

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6650 Roswell Rd. #50 Sandy Springs, GA 30328