501 South Falkenburg Rd, Suite E16
Tampa, FL 33619
We need to play a little today.
Let's bring out the prowlers and tires!
5 Rounds of;
10x Pull ups20x Double unders
10x Hand release pushups20x Double unders
50x Box jumps
10 mins to achieve 5 rep max Sumo Deadlift
21x Deadlift 225/155Run 400m15x Deadlift 225/155Run 400m9x Deadlift 225/155Run 400m
4 Rounds for time:
40x 1 arm Kettlebell swings 53/35 (alternating)30x Sit ups20x Burpees
7 min EMOM - 1x Clean shrug, 1x Clean pull, 1x squat clean @ 80% of 1rm*from floor*
3 rounds for time:
11x Hang cleans 115/7512x Ring dips13x Wallballs 20/14
8 mins to achieve 3 rep max Thruster(must clean from floor)
Complete as many weighted Lunge steps 95/65 as possible in 13 mins where athlete must complete 5 front squats on odd minutes and 5 shoulder to overhead on even minutes.At 0:00 begin presses.
Our Traditional Thanksgiving Day WOD:
4 PERSON TEAM to complete the following-
475m Tire flip (around the building)
1 member will begin to flip tire. 1 member runs around the building. 1 member follows the tire doing burpee broadjumps. 1 member kettlebell swings and follows the tire. The runner will tag a team member to rotate.
10 rounds for time:
5x Balls to the wall sit ups 20/145x Burpee over ball100m Weighted run with ball 20/14
7 sets of 2x Snatch high hang pulls + 1 High hang squat snatch @ 60-70% of 1rm
13 min AMRAP
3x Rope Climbs50x Double unders25x Weighted walking lunge steps 45/25 (weight overhead)
7 min EMOM
2x Cleans (power or squat) + 2x Front Squats + 2 Jerks @ 60% of 1rm
24-16-8 For time:
Sumo deadlift high pull 115/75Back Squats 115/75Floor Wipers 45/25
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501 South Falkenburg Rd, Suite E16 - Tampa, FL, 33619 - (813) 300-8466 - firstname.lastname@example.org
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