WOD
IN TEAMS OF 2...
AMRAP x 25 MINUTES
25 Russian Swings (Athlete Choice)
50 Walking Lunges
25 Box Jump Overs 20"
*Partners perform the workout gauntlet style. P2 begins the Russian Swings immediately after P1 finishes. P2 cannot pass P1 in order of movements.
**After each full round, partners will complete 50/40 Cal Bike. Alternate on the bike as needed.
(Score is Rounds + Reps)
Strength
5 SETS
3 Strict Press*
5/5 Bodyweight Tempo Bulgarian Split Squats (2111)
*Start Moderate and Build to Heavy
-Rest as Needed b/t Sets-
(Score is Weight)
WOD
3 ROUNDS FOR TIME
12 Push Press 115#/75#
24 Russian KB Swing 55#/35#
36 Walking Lunges
WOD
"12 DAYS OF NCFIT"
For Time*
Day 1 - 150 Meter Row or 300 Meter Bike
Day 2 - Power Clean 185#/125#
Day 3 - Burpees to a Plate
Day 4 - DB Push Press 50#/35#
Day 5 - Toes to Bar
Day 6 - Hand Release Push-ups
Day 7 - Plate Ground to OH 45#/35#
Day 8 - Wall Balls 20#/14#
Day 9 - Deadlifts 185#/125#
Day 10 - Walking Lunges
Day 11 - DB Thruster
Day 12 - Bar Muscle-Ups
*Workout flows just like the Holiday song...each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)...and so on.
HAPPY THANKSGIVING!!!
WOD
"Cornucopia"
FOR TIME
50/40 Cal Bike (800 Meter Run)
50 Slam Balls 30#/20# (Plate Ground to Overhead)
50 Walking Lunges
25/20 Cal Bike (300 Meter Run)
50 Push-Ups
25/20 Cal Bike (300 Meter Run)
50 Slam Balls 30#/20# (Plate Ground to Overhead)
50 Walking Lunges
50/40 Cal Bike (800 Meter Run)
-Time Cap 26:00-
(Score is Time)
