Partner WOD

10 Rounds

6 Clusters 135/95

Rounds 1 -5 (200m Run)

Rounds 6-10 (450/400m Row) split meters

split reps and meters and run together

Partner WOD

9 Rounds For Time:

10 Burpee Box Jumps or Step ups

10 Deadlifts 225/155

RX 185/125

ADV RX

Minutes 0:00, 2:00 4:00

4 Hang Snatches (135/95)

RX

10 Hang Cleans (165/115)

Partner WOD

10 Rounds For Time:

20 T2B

20 Wallballs 20/14 lb

40 DU

28/20 Calorie Row

RX

6 Rounds For Time:
10 Power Cleans, 115 / 85 lb
400m Run
10 Pull-ups

ADV RX
6 Rounds For Time:
10 Power Cleans, 135 / 95 lb
400M Run
5 BMU

Please join us for our annual Christmas Party on December 6th. 2449 Shiny Leaf Drive.

Start Time 5:30pm

Lots of food and a fun White Elephant gift exchange……$50 Limit

Partner WOD
10 Rounds
12 Deadlifts
12 Box Jumps or step up
20 Calorie Bike 185/135

Split reps

ADV RX

Minutes 0:00, 2:00 4:00

6 Hang Snatches (115/85)

RX

10 Hang Cleans (155/105)

We did this last year. It is a fun family friendly event. Information and sign-up link is below.

Angels & Sparrows Thanksgiving Family 5K – 14 Years!

ADV RX
10 x 1:00 AMRAP:
8 C2B
Wall Walks in Remaining Time

• Rest 30 Seconds Between AMRAPs

Score: Total Wall Walk Reps

RX

10 x 1:00 AMRAP:
10-9-8-7-6-5-4-3-2-1 Strict Pull-ups
Push-ups in Remaining Time

• Rest 30 Seconds Between AMRAPs

Score: Total Push-up Reps

modifications

STRICT PULL-UPS
– Reduce Reps
– Banded Strict Pull-Ups
– Kipping Pull-ups
– Jumping Pull-ups with Controlled Descent
– Ring Rows
– Alternating Dumbbell Plank Rows

PUSH-UPS
– Box Push-Ups (Hands Elevated)
– Plank Shoulder Taps
– Dumbbell Bench Press
– Dumbbell Floor Press