Tomorrow’s Thanksgiving so I wanted to wish everyone a Happy Thanksgiving and hope you find some time to visit with family and friends. Today’s WOD will make you feel good about having that extra slice of pumpkin pie or a second round or two of the main dish.
Warm Up:
Warmy+:
Tabata, 3 rds of;
Wall ball cleans, Bar hang, HRPUs and Should tap plank
Xfit WOD:
Station #1 – 10 minutes of;
- 20 Pull-Ups
- 20 SDHPs (75/55)
- 20 Sit-Ups
- 20 Air Squats
**partner 1 starts with pull ups, once finished P2 starts pull ups and P1 goes right into push ups. Partner 2 continues to follow P1 until 10 minutes is up.
Rest 1 minute
Station #2 – 10 minutes of;
Box jumps will be set up about 10′ apart. The first box jump height is 12″, box #2 is 20″, box #3 is 24″, box #4 is 28″ and last box is 30″
**P1 starts and completes 5 burpee to box jumps, then 4 at box 2, 3 at box 3, 2 at box 4 and 1 at box 5. P2 is in plank position and holds it until P1 moves to the next box and pushing plates (45×2) to the next box then holds plank until P1 moves again, Once P1 completes the sequence, switch and continue until time expires.
Rest 1 minute
Station #3 – 10 minutes of;
30 Wall Balls (20/14)
30 KB Swings (53/35)
**similar to station 1 where partners follow each other as they complete the rep count
Rest 1 minute
Station #4 – 10 minutes of ;
As many leap frog burpees until time expires.
Buy-in OR cash out (you pick): Bear Crawl around the cones, partners crawl at the same time, where one is crawling forward while the other is crawling backwards. Partners can switch when ever they want.
No comments yet.