Warm up
3 rounds
9 cals
9 Scap push ups
9 kipping knee raises
3 wall walks

After your warm up, athletes that are able to walk on their hand will have 10 minutes to go for a max handstand walk attempt.
Others will practice the progressions towards a handstand walk or handstand push up
-Some have no desire to get upsidedown due to neck problems or simply not wanting to be upsidedown. No Problem. We are going to have you work on some strict pressing and static holds overhead.
*strict pressing option.
EOMOM
7 strict seated db pressses

Strength
4 sets of 9 overhead squats at a controlled weight and pace. This is not meant to be heavy, its meant to moderate weight that you can move fairly quickly. 9 reps, same quick speed. you found a max friday if you were here should be around 60 percent of that.

Wod
10 Rounds
10/8 Calorie Bike or row
8 Toes to Bar
-Target time, 9 to 16 minutes
Scaling:Bike Calories should take well under 1:00 each round, scale to ensure someone does not get stuck on the bike. A 200m run is a good
substitute – rowing/skiing is less favorable due to the grip requirement
but would be the same 10/7 calories.
Toes to bar should not be more than 3 sets at any point, ideally 1-2.
Scale to kipping knee raises

Sunday Funday

Not a partner wod this week

20 minute Amrap
50 wall balls
1 400m run with your wall ball or slam ball
50 slam balls
1 400 m run with your wall ball and slam ball
50 Burpees
1 400 m run with your wall ball and slam ball

Can you make it one round??

Rest 5

4 minutes max single arm db snatches. .At 3,2,1 perform 15 airsquats and at minute 2 and at minute 3. Score is total snatches.

8am
10 x 400m run. 90 second break between.

9am and 10am
These 9/10 am Saturday workouts are tough. You do NOT have to do all 3. Everything can be scaled as well.



3 rounds for time of:
Handstand Walk, 25 feet or 10 hspu or 10 seated DB presses
20 sit ups
15 Kettlebell Swings, 70/53 lbs

Rest 5 minutes

3 rounds
5 Ring Muscle-ups sub bar or 5 burpee pull ups
10 Squat Cleans, 135/95 lbs
20 Box Jumps, 24/20 in

Rest 5 minutes

3 rounds for time of:
50 Double Unders
10 Push Press, 95/65 lbs

Warm up
3 rounds
10 push press
200 meters or 10 cals
Progressively get faster

Wod First Today
Retest- Last done November 19th
“Dominos”
Row 750m
35 Push Press 75/55lbs
Row 500m
35 Push Press 75/55lbs
Row 250m
*can sub 750, 500, 150 on ski or 40,30, 20 on the bike.

Strength
Recover after the wod, then while under fatigue find a heavy 1 rep OHS. This wont be your true 1 rep max.
Coaches are focusing on depth on this, hip crease below parallel

Warm up today will be
3 Rounds
10 Front squat empty bar
10 ring rows
10 knee raises
Get your weights ready and attempt a couple moderate front squats to get ready for this. If there are more people that ropes on the first round that’s ok. It will get separated pretty quickly

Retest from November 16th
“Optimus Climb” – For Time
Run 400m
21 Front Squats 95/70lbs
1 Rope Climbs
Rest 3:00
Run 400m
15 Front Squats 135/100lbs
2 Rope Climbs
Rest 3:00
Run 400m
9 Front Squats 185/130lbs
3 Rope Climbs
Rest 3:00
Run 400m
6 Front Squats 205/135lbs
4 Rope Climbs
Rest 3:00
Run 400m
3 Front Squats 225/160lbs
5 Rope Climbs

*sub for rope climb is rope pulls from the floor times 3
*sub for weights will be based of the individual but we want you to add weight each round

Smaller athletes can shoot to get ahead early because things will get out of hand quickly after round 2. Be smart about how you choose to attack the run and front squats – will it pay off to run a little faster if you know you’ll need multiple sets to front squat anyway? Or do you ease off the gas just a little so you don’t have to pick the bar up again? Oh, and don’t forget to use your legs on those rope climbs