6 RFT of
36/30 Row calories
12 HSPU 3" Deficit
1 legeless rope climb

1:30 on 60 seconds off x 5
rest 3:00 minutes
x 2 different cycles.

Cycle 1
6 Power cleans 185/125
6 RMU
AMRAP WB

Cycle 2
12 Power jerks 135/95
12 C2Bs
AMRAP WB

A: Snatch complex - on the 2 minutes x 10 rounds

1 Power + 1 full - 1 set at 60%, 65%, 70%, and 75%. -

2 fulls - 2 sets at 80% and 85% -

1 full - 2 sets at 90%

B: Squats Using your 5 rep max -

Remove 20% 1x6 -

Remove 15% 3x5 - Remove 12.5% 2x4

Clock starts at 0:00, rests are all 2 minutes and occur at the following times:
- 3 minute mark (3 min interval)
- 11 minute mark (6 min interval)
- 19 minute mark (6 min interval)
- 27 minute mark (6 min interval)
WOD ends at the 32 min mark (3 min interval)

AMRAP the following and pick up where you left off -
12 back rack lunges 135/95
15 push ups
15 T2Bs
12 Deadlifts at 135/95

See you all tomorrow, enjoy the great Canadian outdoors.

Happy Thanksgiving - gym is closed

As a team of two with only one partner working at time and switching as needed, complete the following modified Hero WODs.
* You must rest 2 mins between each Hero WOD

Randy
(75 snatches at 95/65)

Tommy V
3 RDs of:
21 Thrusters (115/75 lb)
3 Rope Climbs each (15 ft)

McGhee
12 Rounds of:
5 deadlifts 275/185
13 Push ups
9 Box Jumps

5 cycles of
(1 round of DT + 2 Rounds of C2B Cindy)

Using your 2km pace
All sets will be 2 minutes followed by 1 minute rest

The goal is to commit to holding that pace throughout thesets

Set 1: Pace ( +9)
Set 2: Pace ( +7)
Set 3: Pace (+5)
Set 4: Pace (+8)
Set 5: Pace (+6)
Set 6: Pace: (+4)
Set 7: Pace (+10)
Set 8 : Pace (+0)

B: One arm heavy DB rows - 2x12 as heavy as you can, 2x10 same weight, 2 x8 same weight

C: Flat bench pullovers - 4x6

D: Flat bench DB chest press 3 x 8 as heavy as you can + 1 AMRAP at 10lbs less

E: Seated DB shoulder press 3x8 + 1 AMRAP at 10lbs less

Record all weights so we can increase over the coming weeks.

A: Snatch complex - one hang full + 2 OHS.

On the 2 minutes x 8 rounds at increasing loads.

B: Squats
* Establish a 5 rep max
Then drop 20 %
3x6

Clock starts at 0:00, rests are all 2 minutes and occur at the following times:
- 3 minute mark (3 min interval)
- 10 minute mark (5 min interval)
- 19 minute mark (7 min interval)
- 26 minute mark (5 min interval)
WOD ends at the 30 min mark (2 min interval)

AMRAP the following and pick up where you left off -
12 lunges DBs 50/35 held in front rack,
12 T2Bs,
24 cal row,
12 Burpees over the rower

1:20 on 60 seconds off x 4

6RMU, 36 DU,
AMRAP power clean 185lbs/125lbs

Rest 2 mins

1:20 on 60 seconds off x 4
12 HSPU 3" Deficit
36 DU
AMRAP power clean 185lbs/125lbs

Rest 2 mins

1:20 on 60 seconds off x 4
3 MU, 6 HSPU 3" Deficit, 36 DU
AMRAP power clean 185lbs/125lbs

Part A: Bench Press

Use your 6 RM from last week Remove 20 % - 2x8 Remove 10% - 2x6 Remove 5% - 2x5

Part B:

5 rounds for time of:

15 push jerks
12 chest-to-bar pull-ups
9 sumo deadlift high pulls

65 lb 95 lb

In teams of 2
Both athletes must run together
Only one athlete working at a time on the work

800m run, 60 DB snatch 50/35, 30 strict HSPU,
400m run, 40 DB snatch, 20 strict HSPU
200m run, 20 DB snatch, 10 strict HSPU
100m run, 10 DB snatch, 5 strict HSPU

In 24 Minutes:

1831m Row
9 Chest To Bar
30 Burpees Over Rower
21 Kettlebell Swing 32/24
1996m Row
AMRAP Double Under

In memory of Bruce Gordon
3 rounds for time
54/32 Cals
29 Push ups
17 Squats
9 Shoulder to overhead 135/95lbs
Wear a Vest 20/14lbs

A: "Core Prep"

20 V-ups right into 20 knee tucks + 1 min plank

Rest 1 min x 4

Part B:"Snatch"

on the 90 sec
10 rounds all at 80%
1 full snatch

Part C: "Squats" *Using your 8RM from last 2 weeks, Drop 20% from that weight and perform 2 x 8 Drop 10 % 2x6 Drop 5% 2x5

Clock starts at 0:00, rests are all 2 minutes and occur at the following times:
- 2 minute mark
- 8 minute mark
- 18 minute mark
- 26 minute mark
- 30 minute mark WOD ends

AMRAP the following and pick up where you left off -

40 feet of HW,

12 DB Hang full cleans 50/35,

1 rope climb (legless),

12 DB deadlifts 50/35

Min 1- 1 RD of DT
AMRAP Bar hop burpees with remaining time

Min 2 - Rest

Min 3 - 15/12 cal row
AMRAP Burpees over Rower with remaining time

Min 4 Rest

Min 5 - 20 WB
AMRAP Burpees over the bar with remaining time

Min 6 - Rest

30 mins Total (e.i. 5 rds)

Score = total burpees

Part A: Bench Press Work up to a 6RM then back off 10% and perform 4x6 at that weight

Part B:

9min AMRAP
+3 Hang Power Snatches
+3 Overhead Squats
30 Double Unders

(3/3/30, 6/6/30, 9/9/30, etc…)