Friday, November 26
WOD
Warm-up:
Classes at 8 & 9am, Open Gym at 12:30pm
Warm-up:
5 minute AMRAP:
9 Tuck-up
7 Air squat
5 Burpee
3 Roll to candlestick
2 Strict pullup or ring row
1 DB man-maker
then
Spend 4 minutes setting up equipment and practicing movements.
WOD: “12 Days of Thankfulness”
1 Bar Muscle-Up or 2-3 Strict Pullup
2 Inverted Burpee (Scale to burpee)
3 DB Thruster*
4 Handstand Push-Ups (Pike or HRPU)
5 DB Goblet Squat
6 Pistols (Scale to narrow stance 1+1/2 air squat)
7 Kettlebell Swings (Rx-70/53, Scale I- 53/35, Scaled II- 35/26)
8 DB Snatch
9 C2B Pullup (COB pull-up or jumping pull-up)
10 DB Lunge (DB’s held at sides)
11 V-up Complex (Scale to tuck up + extend L/R leg in a tuck)
12 DB Man-maker
*DB weight (Rx- 50/35, Scaled I- 35/25, Scaled II- 25/15)
Scale load & or reps in order to complete in under 40 minutes.
Perform the workout like the “12 Days of Christmas” song
1 BMU
2 Inverted burpee, 1 BMU
3 Thruster, 2 Inverted burpee, 1 BMU
Mobility:
:30 Lying knee twist
:30 Archer
