Monthly Archives: November 2016

Group RED LINE - coach led

then set up for wod and warm up each movement

7 Rounds for Time:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Group on RED LINE - coach led static and dynamic stretches

2 person partners
split evenly

RD 1 - 60
60 row calories
60 WB 20/14, 24/10, 10/8
60 Box Jump 24/20, 20/12
60 K2E
60 KB Swings 53/35, 44/26, 35/18
60 Ball Slam 30/20/10
60 Bike

RD 2 - 30

30 row calories
30 WB 20/14, 24/10, 10/8
30 Box Jump 24/20, 20/12
30 K2E
30 KB Swings 53/35, 44/26, 35/18
30 Ball Slam 30/20/10
30 Bike

Turkey Challenge
Day 23 of 25
100 weighted situps

On own mobility for 5 min
at 5min after begin:
3rds
50 du or 100 singles
15 air squat
10 hrpu

50% x 3
55% x 3
60% x 3

70% x 2
75% x 2
80% x 2

85% x 1
90 % x 1
max x 1 and Record

21-15-9
Thrusters (95#/65#)
Pullups

Turkey Challenge
day 22 of 25
25 v sit ups
25 bridge sit ups
25 flutter kicks
25 rower pikes