Saturday

Saturday

Saturday

Synchro Snatch and Burpee (AMRAP – Reps)
WOD 1
Teams of 2
AMRAP 12
24-18-12-6
Synchronized DB Snatches
RX: 50/35 : Intermediate: 45/30 : Novice: 35/20
Synchronized Burpees over Dumbbells (Lateral Jump)

-Once you complete the round of 6 you will the start back at the round of 24

Gogurt (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 12
Complete a whole round each
15 Cals Bike(men) Row(women)
15 Toe 2 Bars

Scaled: Knee to Elbow or Knee Raise
-once both the row and t2b are complete then partner two will start


Saturday

Saturday
-Sign up for the Turkey Day Powerlifting meet
-All levels and ability welcomed to participate

Saturday

Saturday

Metcon (Time)
“Flashback 2.1”
Teams of Two

10 Wall walks
25 Toes 2 Bar
40 KB swings (53,35) Big Dawgs (70,53)
50 Wall Balls (20,14)
75 AB mat situps
1 mile run
75 AB mat situps
50 Wall Balls (20,14)
40 KB swings (53,35) Big Dawgs (70,53)
25 Toes 2 Bar
10 Wall walks


Saturday

Saturday

Partner Blood Drive (AMRAP – Rounds and Reps)
“Partner Blood Drive”

Teams of two
AMRAP 25
15 Burpees over Bar
15 Shoulder to Over head (135,95)
15 Toe 2 Bars
15 Deadlifts (135,95)

L3: (115,75) (Knee to Elbows)
L2: (95,65)
L1: (75,55) (Knee Raise)


Saturday

Saturday
– Beach WOD has been rescheduled for Labor Day weekend
-Normal schedule and a partner WOD!

“Fast & Furious” (Time)
In Teams of Two

For Time
Run 400m Together
60 Deadlifts (225,155)
Run 400m Together
40 Cleans (155,105)
Run 400m Together
20 Sumo Deadlift High Pulls (115,75)
Run 400m Together

-Setup your bar for the weight to be stripped after each run

L3: (185, 125) (135,95) (95,75)
L2: (155, 105) (115,75) (75,55)
L1: (135, 95) (95,65) (35 KB, 26 KB)


Saturday

Saturday

Warm-up
5 Mins of a game
Then…
Mobility
Pick two movements

Teach Fireman carry and practice Tire flips

Metcon
South Shore Battleground (Time)
Teams of Two
For Time

200m Partner Carry or Sled Push (185,115)
4 Rope Climbs
400m Run with Sandbag
40 Tire Flips
400m Run with Sandbag
4 Rope Climbs
200m Partner Carry or Sled Push (185,115)

-Each partner must complete the carry each time and both run at the same time, the rest may be divided up however desired.