Monday November 27
15 minutes WARM-UP, “mobilize and socialize!”OHS”, 5X2, OT2M @90%. Then, “PROBLEMATIC”, 3 minutes work, with 2 minutes rest between each round. #1 max cal row. #2 max burpee box jumps 24/20”. #3 max wall balls 20/14#. #4 max sit-ups. #5 max cals Echo bike(23 minutes).
Tuesday November 28
15 minutes WARM-UP, “mobilize and socialize!”Bench Press”, 5X2, OT2M @90%. Then, “FLASH FLOOD”, 3 RFT: 500 m row, 21 thrusters 95/65# or 75/55#(18 minute cap).
Wednesday November 29
15 minutes WARM-UP, “mobilize and socialize!”CHISELLED”, 3 rounds(not for time), 40 sit-ups-2 minute plank, 40 hollow rocks-2 minute plank. Then, “THE CHIEF”, 5 X 3 AMRAP: 3 power cleans 135/95# or 95/65#, 6 push-ups, 9 squats. REST 1 MINUTE BETWEEN EACH ROUND(19 minutes).
Thursday November 30
15 minutes WARM-UP, “mobilize and socialize!”Squat Cleans”, 5X2, OT2M @90%. Then, “BRASS MONKEY”, AMRAP 15: 9 push-jerks 115/85# or 85/55#, 30 double unders (45 singles), 9 pull-ups, 30 double unders.
Friday December 1
15 minutes WARM-UP, “mobilize and socialize!”Push Press”, 5X2, OT2M @90%. Then, “2021 CFG WOD #10(sort of). For time: 15 T2bar 500/450 m row, 15 T2bar 750/600 m row, 15 T2bar 1000/800 m row, 15 T2bar 1250/1000 m row, 15 T2bar(25 minute cap).
Saturday December 2
15 minutes WARM-UP, “mobilize and socialize!”VASCULR”, partners, 35 AMRAP: 12 dumbbell alternating hang power snatch 50/35# or 35/25#, 12 pull-ups, 18 sit-ups, 18 goblet squats, 20 cals bike, 20 cals row. Split work evenly!
