POST Turkey WOD

AMRAP 15
7 Push ups
7 ring rows
7 squats

AMRAP 12
5 Ring Push Ups
5 Jumping Pull Ups
5 Box Jumps

AMRAP 10
10 KBS
100 Jump ropes

Pre-Turkey WOD

5 rounds (115/85)

10 front squats

10 burpees

10 Deadlifts

5 push press

Push up, sit up, squat

Every minute on the minute, perform:

1 Push up, 1 squat, 1 sit up…

then 2…3…4… 
until you fail completing a set

Jump rope, situps, wall balls

For time: 50-40-30-20-10
Jump rope + Sit Up + Wall balls

DIANE

Diane

21-15-9

Deadlift 225/165

Handstand push ups

Jumping jacks and stuff

2 rounds:

150 Jumping jacks

5 HSPU

150 Jumping Jacks

10 Dips

150 Jumping jacks

15 push ups

Clean & Jerk + KBS

Find a new Clean and Jerk 1RM

then

Every minute for 10 minutes, perform:

1 clean and jerk 135/95

7 KBS (25lbs+)

Tabata a bunch of stuff

Tabata for total reps

1. Box jumps

2. DB Floor Press

3. Double unders/jump ropes

4. Weighted burpees w dumbells


Post total reps. 

Finisher: Med Ball Slams
 

OHS + Jump ropes

4 rounds

15 Overheard Squat 85/65 
150 Jump ropes

Row + Sit up + Push Up

20-15-10-5-10-15-20

 Inverted row (ring/trx/bar) 

+ Sit ups 

+ Push Ups

Open Source WOD

Where we build out the WOD together!

4 rounds

3 deadlift 185/155

12 jumping pull ups

100 jump ropes

then

3 rounds

50 KBS

25 burpees

5  Hand stand push ups

7 & 7

7 Rounds

7 Push Jerks

7 Pull-Ups

Cleans + burpees + a cold-ass run

For total time:

15-12-9-6-3

Hang Cleans 95/75

Bar Facing Burpees

Then: 1200M Run

(Springfield)

Squats + Situps + Jump Rope

15 Min AMRAP

15 Squat Jumps (Full Squat then jump on top of box or tire)

15 Sit-Ups

150 Jump Rope

ISABEL

Snatch Practice: 

Work to 135/95 or (Comfortable  Snatch Weight)

“Isabel”

30 Reps for time of Snatch (135/95)

Run > SDHP > T2B

5 Rounds

200M Run

15 SDHP (95/65)

15 Toes to Bar

AOD Circuit Day!

6 Rounds
20 sec on > 10 sec off

Row for calories
then
Tire Flip/Jump Through
then
Wall Balls (14/10)
then
Prowler Push
then
Landmine Twists (left to right = 1)
then
Decline sit ups on bench

FRAN

FRAN
21-15- 9
Thruster 95/65
Pull-ups

Burpee + Runs

40 burpees

100M run

30 burpees

200 M run

20 burpees

400 M run

10 burpees

Filthy 50

Filthy 50

50 Box jump

50 Jumping pull-ups
50 Kettlebell swings

50 Walking Lunge

50 Knees to elbows
50 Push press, 45

50 sit ups

50 Wall ball

50 Burpees

50 Double unders/100 jump rope

Move some weight!

AMRAP 10
Tire Flip Conga Line

then

AMRAP 7

Burpee Deadllifts

(push up on bar > deadlift)

then

AMRAP 3

Kettlebell Swings

Shoulder to Overhead + Run

3 Rounds

15 Shoulder to Overhead (strict press, push press, push jerk) @ 60%BW

Run around block (up Winsdor)

Finisher: 
100 Situps for time