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Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 push ups
10 abmat sit ups
10 back extensions
10 squats
Strength:
3 sets of max rep bench press at 60% of your 1RM
1 warm up set allowed
WOD:
10 ring dips
12 box jumps (20 inch)
14 GHD sit ups
16 double unders
AMRAP 20 minutes
Then: 2 minute plank
Warm up:
Run or row 500 meters
WOD:
As a 4 person team complete a 2K Prowler push (100/65) while carrying these items with you:
3 sandbags (50/35)
16# sledgehammer
10# sledgehammer
15# dumbell
10# dumbell
The team must stay together and not get in front of the sled. The only item that can be stacked on the sled is one dumbell or one sledgehammer.
For time.
Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 pass throughs
10 abmat sit ups
10 back extensions
10 second L sit
WOD:
"Thanksgiving Recovery Operations"
100 burpees
100 kipping pull ups
100 kettle bell swings (53/35)
100 push ups
100 squats
You must complete all 100 reps of each movement before moving on to the next one.
For time.
Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 chin ups
10 knees to elbows
10 good mornings
10 med ball cleans (20/14)
WOD:
Run 1 mile AFAHP
Then, complete a 30 minute AMRAP of:
4 handstand push ups
8 toes to bar
8 box jumps (24 inch)
8 pull ups
You must also push the prowler (135/95) 100 meters sometime during the WOD.
Happy Thanksgiving!!!
Rest day.
Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 push ups
10 abmat sit ups
10 back extensions
10 squats
WOD:
Run 250 meters with med ball overhead (20/14)
100 meter sled drag (95/70)
17 kettle bell swings (53/35)
17 push ups
17 supine ring pull ups
17 burpees
4 rounds for time.
Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 V ups
10 good mornings
10 wall balls (20/14)
WOD:
50 front squats (135/95)
50 heel claps
50 deadlifts (225/155)
50 lateral ball slams (20/14)
50 tire flips (big/little)
50 military sit ups
50 walking lunge steps per foot with dumbell overhead (45/25)
50 one arm straight leg deadlifts (45/25)
For time.
Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 push ups
10 abmat sit ups
10 back extensions
10 squats
WOD:
Run 1000 meter then AMRAP of:
8 (per arm) one arm dumbell clean and press (45/25)
8 rope grip pull ups
8 plyo push ups
8 over the box jumps (20 inch)
You must also row 1000 meters while the clock is running.
35 minutes
