Single-Leg Kb Deadlifts
4 sets of 5 per leg
*Increase weight as able. Consider this a warm-up for the WOD.
“Sumo Nancy”
Complete 5 Rounds for Time:
400 meter Run
15 Sumo Deadlift High Pulls (95/65)
Happy Planksgiving!
1 minute Front plank, 1 minute R side plank, 1 minute L side plank. Be creative!
*Rest as needed between minutes.
Partner Endurance WOD (7:45a):
Round #1: A. 400 meter Run
B. Pull-ups for max reps
*Switch
Round #2: A. 400 meter Run
B. Double Unders for max reps
*Switch
Round #3: A. 400 meter Run
B. Plate Ground to Overhead (45/25) for max reps
*Switch
Round #4: A. 400 meter Run
B. Jumping Lunges for max reps
*Switch
Round #5: A. 400 meter Run
B. Plank Hold for quality
*Switch
Round #6: A. 400 meter Run
B. Plate Sit-ups (45/25) for max reps
*Switch
Round #7: A. 400 meter Run
B. Handstand Hold for quality
*Switch
Round #8: A. 400 meter Run
B. Kb Swings (50/35) for max reps
*Switch
Community WOD (10:00a):
*same as Endurance WOD but shorten run to 200 meters and remove Rx weights.
Front Squat
5 @ 65%
5 @ 75%
5 @ 75%
5 @ 75%
Bench Press
5 @ 70%
4 @ 80%
3 @ 85%
2 @ 90%
5 Minute AMRAP:
5 Knees to Elbows
7 Push-ups
9 Ball Slams
Happy Planksgiving!
Plank Tabata: front plank, R side plank, L side plank, reverse plank (repeat)
10 Minute Partner Row:
Accumulate max meters, switching every minute.
15 Minute AMRAP
10 Wall Ball Shots (20/14)
10 Box Jumps (24/20)
100 meter Sprint
Happy Planksgiving!
Plank Tabata: front plank, R side plank, L side plank, reverse plank (repeat)
Complete for Time:
100 Dumbbell Power Snatches (50/35)
80 Calorie Row
60 Burpees
40 Weighted Walking Lunges (50/35)
20 Bar Muscle-ups
*25 Minute Time Cap
Happy Planksgiving!
Plank Tabata: front plank, R side plank, L side plank, reverse plank (repeat)
Back Squat
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
Bench Press
5 @ 70%
4 @ 80%
3 @ 85%
2 @ 90%
“Annie Practice”
5 Minute AMRAP:
20 Double Unders
10 Sit-ups
Happy Planksgiving!
Plank Tabata: front plank, R side plank, L side plank, reverse plank (repeat)
10 Minute EMOM:
1 Power Clean + 1 Squat Clean + 1 Jerk
*Start with a moderate weight and increase weight each round as able.
Complete 5 Rounds for Quality:
“Bear Complex”
Without stopping or dropping the bar, complete the following sequence 7 times:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*Increase weight each round as able.
Happy Planksgiving!
Plank Tabata: front plank, R side plank, L side plank, reverse plank (repeat)
Endurance WOD (7:45a):
Run an easy-paced mile for a warm-up
“Bradley”
Complete 10 Rounds for Time:
100 meter Sprint
10 Pull-ups
100 meter Sprint
10 Burpees
*Rest 30 seconds
Community WOD (10:00a):
Modified “Bradley”
15 Minute AMRAP:
100 meter Sprint
5 Pull-ups
100 meter Row
5 Burpees
Happy Planksgiving!
Plank Tabata: front plank, R side plank, L side plank, reverse plank (repeat)
Front Squat
8 @ 65%
8 @ 70%
6 @ 75%
6 @ 80%
4 @ 85%
Bench Press
10 @ 50%
10 @ 50%
10 @ 50%
8 @ 60%
8 @ 60%
6 @ 70%
100 meter Tire Flip for Time
Happy Planksgiving!
Plank Tabata: front plank, R side plank, L side plank, front plank (repeat)
Complete for Time:
100 meter Row
100 meter Lateral Shuffle
20 Kb Swings (50/35)
20 Goblet Squats (50/35)
200 meter Row
100 meter Kb Goblet Carry
20 Kb Swings
20 Goblet Squats
400 meter Row
100 meter Suitcase Carry, alternating L arm and R arm each 50 meters
20 Kb Swings
20 Goblet Squats
800 meter Row
100 meter Lateral Shuffle
20 Kb Swings
20 Goblet Squats
Happy Planksgiving!
Plank Tabata: front plank, R side plank, L side plank, front plank (repeat)