Archive for November 27, 2015

Friday 20151128 Open Workout

Posted: November 27, 2015 by totactfit01 in Uncategorized
0

Time to work off that Turkey!

post thanksgiving

WOD:

12 Days of Thankfulness”
1 – 200m Run
2 Chin ups
3 Thrusters 95/65
4 Burpee box jumps 24/20
5 Handstand Push Ups
6 Pull Ups
7 Kettlebell Swings 53#/35#
8 1-arm Dumbbell or Kettlebell Snatches (4 ea arm) 53/35
9 Toe2Bars
10 Walking KB lunges 53/35
11 Dips
12 Burpee Over Bar

This is done like the 12 days of Christmas song, so you do 200M run, then 2 chin ups, 200m run, then 3 thrusters, 2 chin ups, 200m Run, then 4 burpee box jumps, 3 thrusters, 2 chin ups, 200m run, etc.. until you finish the last round that starts w/12 burpee over bar and ends with a 200m run
40min time cap
Score is time or highest round completed

 

Scaling Options:

100m run: 125m row

Thrusters: 65/45; 45/25

HSPU: Do one of the following…

-AbMat(s) under head;

-pike using box

-heavy DB shoulder press

-KB: 35/25; 25/15

TTB: Knee2Elbow, or laying Toe2Bar

 

X-tra:

Pick two tight areas and spend at least ten minutes total on mobility work on those locations.