Its Thanksgiving WEEK!
Get in walks, workouts and healthy meals whenever you can.
MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
IRON MILE|MAYHEM
Warm Up/Workout Prep
30′ walk on toes
30′ walk to toes backwards
30′ walk on heels
30′ lunge walk-arms locked out overhead
30′ lunge walk – torso twist towards forward leg
30′ butt kickers
30′ high knees
Then:
4 rounds
30’+30′ jog down and back
5 scap pullups
5 bb thrusters
HERO WOD: “Daniel” (but the machine version)
22 min cap
50 Pullups
1 mile bike or 750m row
21 Thrusters 95/65
1 mile bike or 750m row
21 Thrusters 95/65
1 mile bike or 750m row
50 pullups
T1: Assisted Pullups or Ring Rows
T2: as written
T3: First set of 50 pullups unbroken for guys. 2 sets for girls.
Accessory
3 sets
20 alternating DB Snatch (one DB)
15 DD Push Press (two DB)
10 DB Thrusters (two DB)
Extra Work
Strength:
2 Power Snatch Every Minute on the Minute x 14 min
Aerobic:
10 +/- burpees emom x 10 minutes
Grunt Work:
30 min AMRAP
100′ Sandbag Bearhug
200′ KB farmer carry 70/53’s
30 jumping lunges