Monthly Archives: November 2016

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2 rds:
5 cal bike
10 air squat
5 squat jump
5 inch worm

Set up your bars for the wod.
Practice all movements and increase load to wod weight

3 rds:

21 - Dead Lift
15 - Hang Clean
9 - Front Squat
6 - Push Press

135/95, 115/75, 95/65, 75/45

Turkey Challenge
day 21 of 25
100 jump rope - 10 burpees
90 jump rope - 9 burpees
80 jump rope - 8 burpees
70 jump rope - 7 burpees
60 jump rope - 6 burpees
50 jump jump - 5 burpees

red line:
everyone hold plank while one athlete at a time performs...
rd 1 10 hrpu
rd 2 10 high plank thrusts
rd 3 10 squat jumps
after everyone goes then than stand for...
windmills

400 Meter Run
100 weighted sit ups 45/25, 25/15
10 burpees each
90 push ups
9 burpees each
80 weighted alternate lunges 45/25, 25/15
8 burpees each
70 KB Swings 53/35, 44/26, 35/18
7 burpees each
60 Wall Balls 20/14, 14/10
6 burpees each
50 Box Jump 24/20, 20/12
5 burpees each
40 T2B
4 burpees each
30 Calorie Bike
3 burpees each
20 Calorie Row
2 burpees each
10 Wall walks
1 burpee each
400 Meter Run

Turkey Challenge
day 19 of 25
you can pass today's challenge bc we completed enough in the wod..
However, if you dare... do 100 hanging high knees

7 min on clock
5 cal bike
10 windmills each arm
10 second hold - straight leg bend from hips - hanging arms
big breath and extend a little further for 10 more seconds
5 inch worms
5 static air squat holds - hold, then deep breath, knees out dip further
repeat

1 hang snatch + 1 oh squat
1 snatch + 1 oh squat
form first then add weight

12 minute EMOM

odd minute 40/20
1 Hang Snatch PULL
1 Squat Snatch (or power)
repeat

even minute 40/20
1 Clean PULL to knee
1 Squat Clean (or power)
repeat

50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

run 200 m
walking alternate lunges - down
walking high kicks - back
run 200 m
frog jumps - down
burpee broad jumps - back
run 200 m
5 static air squats (hold at bottom for 3sec)
5 jump squats
5 inch worms

Coach led progression & skill training

Diane
21-15-9
21 Deadlift, 21 Hspu
15 Deadlift, 15 Hspu
9 Deadlift, 9 Hspu
[225/155, 185/135, 165/105, 135/85]Immediately go into...

15-9-6

15 Thrusters, 15 T2b
9 Thrusters, 9 T2b
6 Thrusters, 6 T2b
[115/75, 95/65, 75/55, 64/45]

Turkey Challenge
Day 17 of 25
4min -2rds jump 1min, sit ups 1 min