Holy hell…its December. Why weren’t we consulted about this?

WOD
10 Min AMRAP
10 Med Ball Cleans
15 Wall Balls
200m Med Ball sprint

SWOD
Apprentice/Craftsman/Expert:
Squat 20RM

WOD
2 rounds for time:
1000m row
15 Pull-ups
30 Snatches (M=95/F=65)

SWOD
Rest

And the hiatus continues…more news on a new home when we get it!

In the meantime, please note that December’s programming is up and ready to roll. Also, the Wake WOD has been pushed to next weekend. More details to follow.

And without any further delays, here’s today’s WOD:

8 rounds for time of:
3 Deadlifts (M=315/F=205#)
7 Burpee box jumps (M=24”/F=20″)

And the SWOD:

Rest

Hope everyone had a great Thanksgiving!

Here’s the workout for tomorrow (It’s Sunday morning as I post this). If you’re able to pull it off as described and proscribed then by all means do so. Adapt as needed if you can’t. There are some meetup WODs going here and there that you should check out if you can. Max runs a few sessions a week at Gaffney when he’s able, for instance.

If there are any other ad hoc sessions going, let me know or post to comments and I’ll put them up here.

One other thing: thinking about bringing back the monthly challenge while we’re in hiatus. Simple idea: starting on the first of the month, perform one rep of that month’s movement (muscle ups, HSPU, etc…something challenging), then two on the second of the month and so on.

The idea is just to finish the month with more reps under your belt than you started, not to necessarily do 30 in a set. We used to vote on the movement, so let’s start the voting in comments.

And without further ado…

20min AMRAP:
400m run
7 Muscle-ups

This one is simple, folks:

RUN 10K FOR TIME.

Post it to BTWB and compare to this day last year!

Eating, max effort for time.

Happy holidays everyone! Think for a brief moment about what you have and why you like it. That’s what today is about. I’m particularly thankful to know all of you and count you all as friends. Stay strong and train hard. We’ll get there.

case

WOD
HERO WOD
“WAR FRANK”

3 rounds of:
25 Muscle-ups
100 Squats
35 GHD sit-ups

SWOD
Rest

EWOD
8X200M sprints, max effort and a 1/1 ratio

WOD
5 Rounds for time of:
5 back squats (M=185/F=115#)
10 pull-ups
15 GHD sit-ups

Also: Max will be leading a session at Gaffney track again. Head on over and check it out! Here’s what he said:

Same thing tomorrow, 1700 on the track, rain or shine. The WOD is written to require a fairly heavy rucksack (65/45). That said, feel free to do it with a lighter ruck, a weighted vest (I’ll bring two for anyone who would like to use them), or with just your own bodyweight. I promise you’ll love it any way you do it.

SWOD
Apprentice/Craftsman:
Deadlift 5 RM (add 10 lbs to last workout)

Expert:
Press 5, 5, 5, 5, 5
Weighted Chin Ups 3 RM

EWOD
Rest

Okay boys and girls, herewith the first nomad WOD. Get this done how you can and where you are able. For those of you around the world who follow the programming, no change. Everyone keep training hard!

WOD
“The Seven”
Seven rounds of:
7 Handstand push ups
7 Thrusters (135/85)
7 Knees to elbows
7 Deadlift (245/135)
7 Burpees
7 Kettlebell swings (2/1.5p)
7 Pull ups

For anyone who was in the box on Saturday, and helped hump tons (literally) of gear yesterday, take a rest. And do the SWOD!

And a quick note from Max: Well you’re all welcome to join me at the Gaffney track at 1700 for a WOD. It will be simple bodyweight stuff, or bring a vest if you want something extra challenging. No other equipment is necessary. Hope to see you there, rain or shine.

SWOD
Apprentice/Craftsman/Expert:
Squat 20RM (add 5# to previous workout)

EWOD
One mile for time in body armor or a 20lb vest.

WHERE: The Armory
WHEN: 0600, 1500, 1600 and 1700
WHAT:

WOD
4 rounds for time of:
4 Muscle-ups
400m run
15 Wallballs (M=20#/F=14#)

SWOD
Apprentice/Craftsman:
Deadlift 5 RM (add 10 lbs to last workout)
GHD Sit-ups 3 x 10

Expert:
Power Snatch 2 RM, 2 @ 95% of 2 RM, 2 @ 90% of 2 RM
GHD Sit-ups 3 x 10

EWOD
Rest