AMRAP 10 min
Shove old ladies and children out of the way to get that last TV on sale!
Post number of people injured to comments
Just kidding, people make me laugh on Black Friday. Waiting in line for hours to save $10... if you are one of these people and thus your time is only worth $2/hr please report to my house immediately and I will keep you busy for a LONG time.
SWOD:
Bench Press
3x5 Reps
WOD (stolen from CrossFit Football)
5 Strict Pull Ups
7 Push Press @ 65% of body weight
9 Knees to Elbows
Scale 1: 55% body weight
Scale 2: 45% body weight
SWOD:
Squat 3-3-3
Wod:
AMRAP 12 min
5 Thruster (95lb)
10 Box JUmp (30")
don't remember where I got this
Brian: 225-235-235 - really need to work on form here, it was frustratingly bad. The weight was lite but I was way up on my toes
WOD:8 or 9... I really lost count cuz my pen didn't work. Also, this was KILLER! especially with a 30" box and real thrusters are way harder
SWOD:
Deadlift
5-4-3-2-1
DWOD:
3 Rounds
25 Wallballs (20/10) OR Thruster (60lb)
25 Push Ups
I'm going to try to deadlift on the smith machine...but will likely be disappointed. Also, I completely made up that thrusters can replace wallballs but the movements are so similar, I just upped the weight to make up for no "throwing". Eventually I will make a wallball and bring it to the gym.
SWOD:
Squat 3x5 (add 5 lbs to last workout)
WOD:
2 Rounds:
AMRAP 7 min
5 Power snatch + overhead squat (60lb) - 1 rep is power snatch, then overhead squat
5 Burpees
10 Overhead Lunges (60lb)
Rest 3 min.
Scale as necessary. I will be using whatever the heaviest pre-loaded bars we have are, which I think is 60. This is likely going to be somewhat metcon but adding those complex moves, even at light weight, should provide a nice challenge and practice...especially after heavy squatting.