WOD

Happy Thanksgiving!

* Thanksgiving Day- 8am & 9am Classes Only.
Massapequa Turkey Trot at John J Burns Park- 9:15am
Arrive early if you haven’t registered.
* Friday- Classes begin at 8am (5:30 & 6:30am Canceled)

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
AMRAP In 30 Min Of:
200ft Farmers Carry (70/53) (100ft ea.)
30 Push Press (115/75) (15 rep ea.)
200ft Farmers Carry (100ft ea.)
30 Overhead Squats (115/75) (15 rep ea.)
200ft Farmers Carry (100ft ea.)
30 Cal Row (15 cal ea.)

A)Coaches Choice Warm-Up

B) 3 Sets
Glute Bridge DB Bench Press x12-15
rest 60-90 sec
Floor Seated PVC Banded Row x20
rest 60-90 sec

C) 4 Sets, For Total Reps:
30 Sec Max Cal Ski Erg
rest 30 sec
30 Sec Box Jump w/ step down (24″/20″)
rest 30 sec
30 Sec Alt. DB Snatch (Rx 40/25) (Rx+50/35)
rest 30 sec
30 Sec Max DB Hang Squat Clean (Rx 40/25) (Rx+50/35)
rest 30 sec

A) 3 Sets
Banded Lat Pull Down x15
Seated Alt. DB Press x20 (10 ea.)
Active Lat Hang x15-20 sec

2 Sets
Turkish Get-up x2 ea. side
Overhead Plate Raise x12

B) 5 Sets
Press x2
rest 1 min
Ring Push-up x5-7 @3031
rest 90 sec

C) 3 Sets For Total Time
350 m Row
200 m Run
rest 1 min
20 Pull-ups
15 Kettlebell Swings (Rx 53/35) (Rx+ 70/53)
20 KB Goblet Walking Lunges (Rx 53/35) (Rx+ 70/53)
rest 1 min

A) 2 Min Row
+
2 Sets
Spiderman Lunge x10
Banded Good Monring x25
+
2 Sets
Bulgarian Split Squat x12 ea.
Hanging Knee Raise hold x20sec

B) 5 Sets
Front Squat x3 @80-85%

C) AMRAP In 15 Min Of:
3 Clean and Jerk (Rx 115/75) (Rx+ 135/95)
40 Double Unders
3 Squat Cleans (Rx 115/75) (Rx+ 135/95)
10 Burpees

*Scale double unders to 20 reps or single under x2

A) Coaches Choice Warm-Up

B) 4 Sets For Total Reps Of:
1 Min Max Alt. DB Push Press (35/25)
rest 1 min
1 Min Max Squat
rest 1 min
1 Min Max Sumo Deadlift High Pull (65/45)
rest 1 min
1 Min Max Sled Push (180/90)
rest 1 min

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
AMRAP In 15 Min Of:
10/8 Cal Assault Bike
10 Pull-ups
4 DB Burpee Step-Ups (35/25)
rest 2 min
AMRAP In 15 Min Of:
8/7 Cal Ski Erg
10 Push-ups
12 Front Squats (95/65)

*Only 1 athlete can work at a time. Each athlete must complete a full round before the next athlete can start. Score total reps completed.

A) Coaches Choice Warm-Up

B) 10 Sets
Bear Crawl Sled Pull x50ft
*Increase weight each set if able
rest 30-60 sec between each set.

C) “Grace Meets Karen”
3 Rounds For Time Of:
10 Clean and Jerks (135/95)
50 Wall Balls (20/15)

A) 2 Min Bike
+
2 Sets
Scapular Wall Slides x8 @3131
Half Kneeling Banded Horizontal Rows x15 ea. side
+
2 Sets
Overhead Plate Lunge w/Rotation x12 (6 ea. side)
DB Death March x25 ft

B) AMRAP In 20 Min Of:
400 m Run
20 Walking Lunges
20 Ball Slams (20/15)
40 Double Unders