Endurance WOD (7:45a):
35 Minute AMRAP:
400 meter Run
20 Kb Swings (70/50)
400 meter Run
20 Med Ball Cleans (20/14)
400 meter Run
20 Burpees
400 meter Run
20 Weighted Lunges (40/30)
400 meter Run
20 Toes to Bar
*Keep going through the rounds until time is up.
Community WOD (10:00a):
20 Minute AMRAP:
*Same format as Endurance WOD except reduce run to 200 meters, cut reps in half and remove any Rx weight.
Front Squat
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 98%
Bench Press
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 98%
Front Plank Hold for Max Time
Working in Teams of 2, Complete the Following for Time:
100 Double Unders
100 Sit-ups
100 Push Press (95/65)
100 Box Jump-overs (24/20)
100 Calorie Row
*Only 1 person can accumulate reps at a time. Partner not working is holding a plank (any style). Partners can break up the reps however they want.
Happy Planksgiving!
Plank work was completed in the WOD!
“Elizabeth”
21-15-9
Power Clean (135/95)
Ring Dips
Happy Planksgiving!
Hold a continuous plank for 2 minutes switching plank style every 30 seconds.
Back Squat
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 98%
Bench Press
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 98%
5 Minute Row for Max Meters
Happy Planksgiving!
Hold a continuous plank for 2 minutes switching plank style every 30 seconds.
Run an aerobic mile as a warm-up
15 Minute AMRAP:
100 meter Sprint
5-4-3-2-1
Power Snatch (95/65)
Air Squats
Strict Pull-ups
Happy Planksgiving!
Hold a continuous plank for 2 minutes switching plank style every 30 seconds.
Endurance WOD (7:45a):
Complete 3 Rounds of:
1 mile Run
12-9-6
Toes to Bar
Push-ups
Community WOD (10:00a):
Complete 3 Rounds of:
800 meter Run or Row
9-6-3
Toes to Bar, Pull-ups or Ring Rows
Push-ups
“Gobble, Gobble!”
Complete for Time:
30 Goblet Squats (50/35)
3O Calorie Row
30 Ball Slams (30/20)
30 Burpees
30 Lunges, walking
Endurance Run (1 mile)
30 Ground to Overhead (95/65)
30 Overhead Squats (95/65)
30 Butterfly Sit-ups
30 Back Extensions
30 Lateral Bar Jumps
Endurance Run (1 mile)
Happy Planksgiving!
1 minute Front plank, 1 minute R side plank, 1 minute L side plank. Be creative!
*Rest as needed between minutes.
Find a max height Box Jump
*Spend 10 minutes working up to a challenging height.
Gymnastics Quadruple Tabata
Alternate between a Pushing motion, a Pulling motion, an Ab exercise and a Pistol (or variation) for 16 minutes.
Pushing Examples: Push-ups, Ring Dips, Burpees, Wall Walks and HSPU
Pulling Examples: Kipping Swings, Ring Rows, Pull-ups of any style, Toes to Bar, Knees to Elbow, and Muscle-ups
Abdominal Examples: Sit-ups, Hollow Holds, Hollow Rocks, V-ups and L-Sits
Pistol Variatons: Use boxes, bands and plates for assistance. Substitute lunges or Bulgarian split squats if preferred
Happy Planksgiving!
1 minute Front plank, 1 minute R side plank, 1 minute L side plank. Be creative!
*Rest as needed between minutes.
Back Squat
5 @ 65%
5 @ 75%
5 @ 75%
5 @ 75%
Bench Press
5 @ 65%
6 @ 75%
4 @ 85%
3 @ 90%
9 Minute EMOM:
Minute 1: 15 Russian Kb Swings (70/50)
Minute 2: 45 second Plank Hold
Minute 3: 15 Calorie Row
Happy Planksgiving!
Planks were done in the EMOM, but plank some more if there is time!