Saturday

WOD In teams of two, alternate tasks to complete 5 sets each of:7 Deadlifts (225/155 lbs)14 Chest-to-Bar Pull-Ups400 Meter Run Partner A will perform 7 deadlifts, Partner B performs 14 pull-ups, Partner A runs 400 meters, Partner B then performs deadlifts, and so...

Friday

“Post-Turkey Purge”In teams of two, with only one teammate working at any time, complete three sets for max reps of:3 Minutes of Shoulder to Overhead (95/65 lbs)Rest 2 Minutes3 Minutes of Front Squats (95/65 lbs)Rest 2 Minutes3 Minutes of Burpee over BarbellRest 2...

Wednesday

Pre WOD Every 2 minutes, for 16 minutes (8 sets) of:1 Push Press + 2 Push Jerks + 3 Split Jerks Build over the course of the 8 sets to something heavy for today. WOD Complete as many rounds and reps as possible in 12 minutes of:6 Strict Handstand Push-Ups9 Dumbbell...

Tuesday

Pre WOD Every 2 minutes, for 12 minutes (6 sets):Deadlift x 5 reps @ 70-75% WOD Five rounds for time of:24 Kettlebell Swings (32/24 kg)12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)12 Box Jumps...

Monday

WOD “Invictus Baseline Interval Test” Every 5 minutes, for 30 minutes (6 sets) for times:10 Strict Pull-Ups15 Toes to Bar20 Push-Ups25 Wall Ball Shots (20/14 lbs to 10′) Please note times for each set. You will keep these times for future comparisons, with your...