HAPPY THANKSGIVING DAY !!!
Heres a little WOD for you to get creative with during
your Turkey adventure day. Enjoy, and post to FB your
results.
Warm up: – Spend 5 min getting your heart rate up.
WOD: – For Time:
100 pushups
Then; complete 4 rounds of the following
with an “odd shaped” object that
weighs at least 20 lbs….be creative…
30 Thrusters
15 Burpees jump overs
Warm Up: – AMRAC 8
10 burpees
Bridge run
10 sec handstand hold on wall
Skills: – EMOM 14
1. 25ft – very low, slow alligator crawl
2. Inverted hang on rings (30 sec hold)
WOD: – “Turkey Gone Bad”
Box jumps @ 24/20
Jumping pullups
Air squats
Pushups
Wallballs @ 20/14
Warm Up: – AMRAC 8
12 walking lunges
12 jumping squats
12 push press @ bar only
Strength: – Perform 5 back squats @ the following %
60 , 65 , 70 , 75 , 80
Rest 2 min between sets
WOD: – HERO WOD – “Falkel”
AMRAP 25
8 HSPU
8 box jumps @ 30/24
1 rope climb
Warm Up: – 3 rounds NFT
20 DU / 60 SU
12 pullups
3 reps of Bear Complex (bar only)
Skills: – E:90 sec for 10 sets
Hang clean + Clean
M: 115/95 F: 85/65
Perfect mechanics over weight
WOD: – AMRAP 12
200m kb carry @ 44/26+
20 kb situps
10 pushups
Warm Up: – For 8 min, complete an 800m run
then AMRAP remaining time:
7 pushups
7 jumping squats
7 deadlifts @ “heavy”
Skills: – Banded pushups
10-10-10-10-10
WOD: – EMOM 12
1. 12 kb swings @ “heavy”
2. 16 jumping lunges
Scenario WOD:
You and two friends are hiking to the summit of a nearby mountain with very little gear. At the base of the summit, your friend challenges you to a race to the top. You gladly accept!
When you arrive at the summit, you find an older gentlemen lying on the ground in obvious pain. Upon further inspection, you find that his leg is severely broken and he is in shock. The man cannot descend the mountain under his own power.
The sun is going down and you and your friends must get him to the base of the mountain to receive medical care as soon as possible. You must be as gentle with him as to avoid further injury. The map in your pocket will help you decide on the fastest / safest route to the bottom.
Teams of 2-3 : each person carries 10#
Jog/run to the base of the courthouse stairs
Sprint/race your teammates to the top
Carry the “old man” through the checkpoints on the map
At the “fallen tree” each teammate must help cut the tree out of the path
The “old man” must be carried overhead at the “river”
Finish with the “old man” inside the gym for time.
Warm Up: – AMRAC 8
8 kb goblet squats @ “medium”
6 double pushup burpees
4 jumping pullups
2 strict T2B
Strength: – 10 rounds NFT
1 negative dip @ 10 secs
1 rep Bear Complex – build each set
WOD: – AMRAP 15
200m run
15-12-9
Squats
Pushups
Ring rows
Warm Up: – AMRAC 8
200m run
5 burpees
10 jumping squats
Skills: – Turkish Get-ups
4 – 4 – 4 – 4 – 4
2R/2L each set
Build as you go
WOD: – Partner WOD
AMRAP 14
30 kb swings
20 burpee over ya’ buddy
10 box jumps @ 24/20
Warm Up: – AMRAC 8
2 pushups @ 1151
5 jumping pullups
10 walking lunges
15 wallballs
Skills: – Rope climbs – 20 min practice
WOD: – 3 rounds for time:
60 DU / 180 SU
20 Ring dips
2 15ft legless rope climbs
Warm Up: – 800m run
2 rounds NFT
20 pushups
10 T2B
5 strict pullups
Skills: – EMOM 12
1. Banded squat: 30-45sec hold
2. Weighted planks @ 45/25
45 sec hold
3. 6 speed DL @ 45% of 1RM
WOD: – 2 rounds for time:
800m run
12 T2B
12 Strict HSPU
12 Squat cleans @ 135/95
