WOD
"Iron Lotus"
Teams of 3
For Time (30 Minute Cap):
55/40 Calorie Assault Bike
80/60 Calorie Row
80 Box Jump Overs 24"/20"
80 Overhead Squats 95#/65#
80 Hang Power Snatches 95#/65#
80 Overhead Squats 95#/65#
80 Box Jump Overs 24"/20"
80/60 Calorie Row
55/40 Calorie Assault Bike
*break up work however you like
WOD
"Team Murph Row"
In Teams of 2
For Time:
2000 Meter Row
100 Pull-ups
200 Push-ups
300 Squats
2000 Meter Row
*athletes can break up work however they see fit except for the rowing.
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
Strength
3-Position Power Snatch
Build to a Heavy Complex
WOD
"Power Wheels"
AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches 95#/65#
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches 115#/85#
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches 135#/95#
