Friday, November 23, 2018

22
Nov

Friday, November 23, 2018

POST TURKEY DAY WOD

—-Teams Of 4—–

For time: (20 Min Cap)

12 x 100m Run (each teammate does 3)
400 Double Unders (switching every 25)
8 x 200m Run (each teammate does 2)
200 Alternating Dumbbel Snatch (switch every 20)
4 x 400m (each teammate does 1)
100 Pull-Ups

L1: DUs, 70/50, CTB
L2: DUs, 50/35, Pull-ups
L3: 2x Singles, 35/20, Jumping C2B
L4: Singles, 20/15, Ring Rows

-3 Min Rest-

10 Min AMRAP

10 Handstand Push-Up
20 Double Dumbbell Squats

*2 partners working on AMRAP, 2 partners doing 200m farmer carry w/DB*
*switch when partners finish farmer carry ”

L1: Deficit HSPU, 70/50
L2: HSPU, 50/35
L3: Pike Pushups, 35/20
L4: Pushups, 25/15

-3 Min Rest-

8 Rounds For Time: (10 Min Cap -Each member completes 2 full rds) 

*Follow leader style, Partner 2 starts when 1 finishes the DB cleans, partner 1 can proceed as soon as done with movement*

10 Double Dumbbell Cleans
20 Wall Balls
30 Russian Kettlebell Swings

L1: KB 50/35, 30/20, KB 70/50
L2: DB 50/35, 20/14, KB 50/35
L3: DB 35/20, 14/10, KB 35/26
L4: DB 20/15, 10/6, KB 25/20

-3 Min Rest-

8 Rounds + Distance Row For Time – (10 Min Cap)

*2 Partners complete 4 rounds (break up as needed), while other two partners row as far as possible*
*Switch @ 5 Min Mark*

9 Burpees
6 Sandbags Over The Shoulder

L1: 120/100
L2: 100/80
L3: 80/40
L4: 40/30

Leave a Reply