11/25/16

Let’s work off the Turkey grub!

Warm Up:

Warmy+

3 rounds of;
6 elbow taps (per elbow)-focus on keeping core tight
5 front squats (95/65)-focus on keeping knees wide
4 partner reactive shuffle-stay in an athletic position
3 push press (95/65)-extend arms overhead, hold 1-2 secs.

Xfit WOD:

In teams of four, complete:

AMRAP 10 minutes of:

Each teammate performs 2 suicides (2 teammates going at same time while the other 2 are holding plank). Once all 4 teammates have completed the suicides…
Take the remaining time to do as many clusters as possible. 2 teammates going at the same time. (95/65)

AMRAP 10 minutes of:

Each teammate performs 2 suicides (2 teammates going at same time while the other 2 are holding plank)
then…
Plate push to opposite baseline (45×2/45#) then stop and perform 20 ab mat sit up’s then push plates back to starting baseline
Meanwhile, the other 2 teammates are performing max synchronized burpees. Once the teammates who where pushing the plates are back, switch.

AMRAP 10 minutes of;

Each teammate performs 2 suicides (2 teammates going at same time while the other 2 are holding plank)
then…
With all team members working at the same time, max complete rounds of:
9 hang cleans (95/65)
12 push up’s
15 wall ball
21 DU’s
There is no rest between 10 minute segments. All team members will immediately start the suicide at the 10 and 20 minute marks.