Wednesday 11/23

No Evening Classes Today.

A.
Handstands:

10 min HS practice

MAX HS walk – 2 attempts

B.
“CARRY THE TURKEY”

3RFT
400m run (Carry your turkey!)
20 Air squats (Holding your turkey, of course)
30 sec plank hold (Turkey on your back)

*Complete the entire WOD without dropping your turkey (sandbag). Dropping the turkey = 5 burpee penalty post WOD.

Masters
A.
Same

B.
“CARRY THE TURKEY”

3RFT
200m run (Carry your turkey!)
20 Air squats (Holding your turkey, of course)
30 sec plank hold (Turkey on your back)

*Complete the entire WOD without dropping your turkey (sandbag). Dropping the turkey = 5 burpee penalty post WOD.

 

Tuesday 11/22

A.
Dips

3×10 Dips
*Rest as needed between sets

MAX Ring hold – 2 attempts

B.
“THE GOBBLER”
for time, with a partner, both working simultaneously:

Run 200m (together)
80 Double-Unders/300 singles
Run 200m
60 Pull-ups
Run 200m
50 Wall-Balls 20/14
Run 200m
40 Burpees
Run 200m
50 KB Swings 55/35
Run 200m
60 K2E
Run 200m
80 second plank hold
Run 200m
Masters
A.
Same

B.
“THE GOBBLER”
for time, with a partner, both working simultaneously:

Run 100m (together)
80 Double-Unders/300 singles
Run 100m
60 Pull-ups
Run 100m
50 Wall-Balls 20/14
Run 100m
40 Burpees
Run 100m
50 KB Swings 55/35
Run 100m
60 K2E
Run 100m
80 second plank hold
Run 100m