WOD
"Disney Springs"
3 rounds For Time:
15/12 Calorie Assault Bike
15 toes-to-bars
75ft 2x70#/50# Farmers Carry
Skills and Drills
Pistols: Week 2
Advance:
5 sets
20-30 seconds bottom of the pistol hold (each leg)
Intermediate:
5 sets
10-20 seconds bottom of the pistol hold (each leg)
Beginner:
5 sets
10-second bottom of the pistol hold (each leg) (Use band/box/ rig to assist in any way)
Alternative Option:
3 sets
15 Straight leg Dumbbell Deadlifts
15 Dumbbell Front Squats
Strength
3 SETS
5-7 Tempo Strict Pull-Ups (3111)*
2-4 Slow Wall Walks
*Option to add weight to the Pull-Up and perform without Tempo
(No Measure)
WOD 1
"Mary"
AMRAP in 20 minutes of:
• 5 HSPU
• 10 Pistol squats
• 15 Pull-ups
OR
WOD 2
"CINDY"
AMRAP 20 minutes of:
• 5 pull-ups
• 10 push-ups
• 15 squats
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
