Yearly Archives: 2016

red line:
everyone hold plank while one athlete at a time performs...
rd 1 10 hrpu
rd 2 10 high plank thrusts
rd 3 10 squat jumps
after everyone goes then than stand for...
windmills

400 Meter Run
100 weighted sit ups 45/25, 25/15
10 burpees each
90 push ups
9 burpees each
80 weighted alternate lunges 45/25, 25/15
8 burpees each
70 KB Swings 53/35, 44/26, 35/18
7 burpees each
60 Wall Balls 20/14, 14/10
6 burpees each
50 Box Jump 24/20, 20/12
5 burpees each
40 T2B
4 burpees each
30 Calorie Bike
3 burpees each
20 Calorie Row
2 burpees each
10 Wall walks
1 burpee each
400 Meter Run

Turkey Challenge
day 19 of 25
you can pass today's challenge bc we completed enough in the wod..
However, if you dare... do 100 hanging high knees

7 min on clock
5 cal bike
10 windmills each arm
10 second hold - straight leg bend from hips - hanging arms
big breath and extend a little further for 10 more seconds
5 inch worms
5 static air squat holds - hold, then deep breath, knees out dip further
repeat

1 hang snatch + 1 oh squat
1 snatch + 1 oh squat
form first then add weight

12 minute EMOM

odd minute 40/20
1 Hang Snatch PULL
1 Squat Snatch (or power)
repeat

even minute 40/20
1 Clean PULL to knee
1 Squat Clean (or power)
repeat

50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

run 200 m
walking alternate lunges - down
walking high kicks - back
run 200 m
frog jumps - down
burpee broad jumps - back
run 200 m
5 static air squats (hold at bottom for 3sec)
5 jump squats
5 inch worms

Coach led progression & skill training

Diane
21-15-9
21 Deadlift, 21 Hspu
15 Deadlift, 15 Hspu
9 Deadlift, 9 Hspu
[225/155, 185/135, 165/105, 135/85]Immediately go into...

15-9-6

15 Thrusters, 15 T2b
9 Thrusters, 9 T2b
6 Thrusters, 6 T2b
[115/75, 95/65, 75/55, 64/45]

Turkey Challenge
Day 17 of 25
4min -2rds jump 1min, sit ups 1 min

On Own pre-warm up - get loose with mobility then ROW 500/400m then 2rds 10 pvc pass thru, 10 oh squat

2 person teams - A1 sprints through movements while a2 rests then switch...

12 min amrap
5 cal bike
10 wall ball 20/14, 14/10
5 burpees

5 min transition

12 min amrap
10 cal row
10 ball slam 30/20/10
5 box jump 30/24/20/12

Turkey Challenge
day 16 of 25
partners
a1 wall ball shot sit ups
a2 low plank hold (keep belly button in)