“Thanksgiving with the Girls”

For Time:

Angie’s House:
20 Pull-ups
20 Push-ups
20 Sit-ups
20 Air Squats, then

Helen’s House:
Row 500m/Bike 1K
21 KB Swings (53/35#)
12 Pull-ups, then

Nancy’s House:
Row 500m/Bike 1K
15 Overhead Squats (95/65#), then

Isabel’s House:
20 G2O (95/65#), then

Kelly’s House:
Row 500m/Bike 1K
30 Box Jumps (24/20″)
30 Wall Balls (20/14#)

 

For Time:
5-10-15-20-15-10-5
Wall Balls (20/14#)
Ring Push-ups

 

A. Cleans
5-5-3-3-1-1-1
*Build to heavy, aiming for 105% on the last attempt if you’re feeling good

B. Tabata (alternating)
Hollow
Arch

 

A. Burgener Warm-up

B. For Time:
50 Double Unders
5 Squat Snatch (95/65#)
50 Double Unders
4 Squat Snatch (115/85#)
50 Double Unders
3 Squat Snatch (135/105#)
50 Double Unders
2 Squat Snatch (155/125#)

 

A. Overhead Squat
5 x 5 @ 60%

B. 12 min EMOM:
Min 1 – 10 HRPUs
Min 2 – 10 Pistols
Min 3 – 5 Strict Pull-ups + 10 AbMat Sit-ups

C. For Quality:
1. Accumulate 3 mins in bottom of squat
2. 20 Strict Ring Dips
3. Accumulate 3 mins of L-sit w/parrallettes

 

For Max Reps of Double Unders, 5 Rounds:

In 3 mins:
12 Deadlifts (135/105#)
9 Hang Power Cleans
6 S2O
Max Double Unders

Rest 2 mins

 

A. Strict Press
5-5-3-3-1-1

B. For Time
10-9-8-7-6-5-4-3-2-1
Sandbag High Pulls
Sandbag Alternating Lunges (Front Rack)
Sandbag Thrusters
Lateral Jump Over Sandbag