WOD
Teams of 3
AMRAP in 7:
50 Back Squats 135#/95#|
50 Back Squats 185#/125#
Max Rep Back Squats 225#/155# (Rx+ = 275#/185#)
Rest 3:00
AMRAP 7:
50 Bench Press 95##/65#
50 Bench Press 135#/95#
Max Rep Bench Press 185#/115# (Rx+ 225#/125#)
Rest 3:00
AMRAP 7:
50 Power Cleans 135#/95#
50 Power Cleans 155#/105#
Max Rep Power Cleans 185#/135# (Rx+ = 205#/145#
WOD
“These are my Thanksgiving Pants.”
For Time:
50 Burpees
2000/1750m Row
1600m Run
Skills and Drills
Strict Pull-up Progression - Week 2 Day 1:
Advance:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between set
Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00
between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between set
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
Strength
2 Front Squats + 1 Push Press + 1 Push Jerk
- Work up to a heavy complex in 10-12 minutes -
WOD
”Ciders mulling, turkey’s turkeying, yams are yamming.”
7:00 AMRAP
3 Power Cleans 185#/125#
5 Box Jumps 30"/24"
Strength
Bench Press
5 sets of 5 Bench Press @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
“You can’t have Thanksgiving without Turkey."
REGIONALS 16.3
For Time:
104 Wall Balls 20#/14#
52 Pull-Ups
Note: our version does not have the 6-minute time cap of the original workout and also females can throw to 9 feet.
