WOD
“I have class and you dont”
14:00 AMRAP
14/11 Calorie Row
14 Deadlifts 155#/105#
28 Crossovers
Skills and Drills
Gymnastics: Core Conditioning (Day 1)
All Levels:
Every 1:00 (8:00)
Odd minute: 30 seconds of Hollow Rocks (OR Hollow Hold)
Even minute: 30 seconds of Strict Hanging Knee Raises
Skill
4 SETS FOR QUALITY
10 Hollow Rocks
5 Perfect Strict Pull-Ups*
5-10 Kipping or Butterfly Pull-Ups
*Drop down from the bar and rest between Strict and Dynamic Pull-Ups
WOD
2 SETS*
AMRAP x 5 MINUTES
10/8 Cal Bike
10 Pull-Ups
10/8 Cal Bike
5 Bar Muscle-Ups
-Rest 1:00-
AMRAP x 5 MINUTES
15/12 Cal Bike
15 Burpees
-Rest 2:00 b/t Sets-
(Score is Rounds + Reps)
Skill
3 SETS FOR QUALITY
15 Perfect Hollow Rocks
30 Band Pull Aparts
3-5 Negative Handstand Push-Ups*
3-5 Tempo Hollow Body Strict Pull-Ups (30X1)
*Descent only.
(No Measure)
WOD
For Time:
500 Meter Row
18 Strict Handstand Push-Ups
18 Strict Pull-Ups
500 Meter Row
36 Handstand Push-Ups
36 Pull-Ups*
*Chest to Bar optional.
HSPU Option 1: Pike Push-Ups
HSPU Option 2: Seated DB Strict Press
Finisher
4 SETS FOR QUALITY
1:00 Double KB Front Rack Hold (Athlete Choice)
10/10 Single Leg Glute Bridge
-Rest as needed b/t Sets-
(No Measure)
WOD
THE FIRST THANKSGIVING
In teams of 2 (30:00 cap)
1000 Meter Row or 50/40 Calorie - Bike SAILING TO AMERICA
100 Walking Lunges - EXPLORING THE NEW LAND
80 Abmat Sit-Ups - QUIETLY WAITING TO HUNT
50 Pistols - TAKING BAD SHOTS AT TURKEYS
100 Wallballs 20/14# - BAD SHOT, PRACTICE ACCURACY
50 Alternating DB Snatch 50/35# - STILL CAN’T HIT, PICK VEGGIES INSTEAD
40 Pull-Ups - CLIMB APPLE TREES
100 Double Unders - EXCITED FOR FEAST
50 Burpees - OVEREAT AND FALL INTO A TRYPTOPHAN COMA
*Break up work however you like
