WOD
“Turkey & Touchdowns”
Teams of 2
AMRAP 30 Minutes
300' Dumbbell Front Rack Carry 50s/35s
50/40 Calorie Air Bike
300ft Synchro Lunge Walk
*Score is round + reps. Each 25' of DB carry and Lunges = 1 rep. Each round has 74 max reps for men and 64 for women
Accessory
Bar Muscle Ups: Week 6
Warm-up skill work: review common faults shown in this video - https://bit.ly/48MUKaT
- Then, 8-minute EMOM:
Freedom:
Even Minute: 4-6 Bar Muscle Ups
Odd Minute: 30-second Hollow Hold
Independence:
Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 20-second Hollow Hold in Tuck Position
Liberty:
Even MInute: 9-12 Ring Rows
Odd Minute: 30 seconds of Sit Ups
Score is reps of the Even Minute movement
WOD
"Baby Park"
3 sets (Every 7:00)
15-12-9
Calorie Air Bike
60-48-36
Double Unders
-Womens Calories: 12-10-8
*Score is total time
Strength
Hang Power Snatch + Overhead Squat 1x1
5-4-3-2-1 Hang Power Snatch + 5-4-3-2-1 Overhead Squat (build-in weight)
Set 1: 5 Hang Power Snatch + 5 Overhead Squat
Set 2: 4 Hang Power Snatch + 4 Overhead Squat
Set 3: 3 Hang Power Snatch + 3 Overhead Squat
Set 4: 2 Hang Power Snatch + 2 Overhead Squat
Set 5: 1 Hang Power Snatch + 1 Overhead Squat
*Complete each complex unbroken
WOD
"Maple Pecan Latte"
For Time:
4-8-12-16-20-24
Calorie Air Bike
Toes to Bar
-Women’s Calories: 3-6-9-12-15-18ence, Liberty, Limited Equipment, and Large Class Option
*23:00 time cap
Strength
Back Squat 3x3
3 sets x 3 Back Squats (85-90%)
-Complete a set every 2:45-
WOD
"50 First Dates"
For Time:
4 sets:
30 Wall Balls 20#/14#
-2:00 recovery Air Bike between sets-
-straight into-
4 sets:
15 Burpee Box Jump Overs 24"/20"
-2:00 recovery Air Bike between sets-
*Score is for the "working" part of each set and does not include the active recovery time.
