WODs for Thankslifting
Remember, 6 workouts are announced, only 3 will be drawn from a hat the day of.
WOD ONE:
21-15-9 for time:
Rx:
Hang Power Cleans 95/75
Box Jump Overs 24/20
Scaled:
Hang Power Cleans 75/55
Box Jumps 24/20
(partner one starts 21 HC next partner cannot pick up bar till first partner finishes)
WOD TWO:
For Time
Rx:
Row 1000m (break up any way you want)
Then...
20 KB swings 70/53
15 Burpees
10 Chest 2 Bar Pull Ups
15 OH Lunges 45/35
20 Sit Ups
Then...
400m Run Together
Scaled:
Row 1000m (break up any way you want)
Then...
20 KB swings 53/32
15 Burpees
10 Ring Rows
15 OH Lunges 35/25
20 Sit Ups
Then...
400m Run Together
WOD THREE:
12min AMRAP
Rx:
15 Power Snatch 75/55
30 Double Unders
(one partner completes a round then switch)
Scaled:
15 Power Snatch 75/55
30 Single Under Jump Rope
(one partner completes a round then switch)
WOD FOUR:
12min EMOM:
Rx:
Person 1: Cal Row
Person 2: Burpees
(switch every minute)
Scaled:
See Rx
WOD FIVE:
15min AMRAP:
Rx:
Partner 1:
15 Thrusters 95/65
10 Stones 116/93
Partner 2:
200m run
(switch when partner get in box) total reps is score
Scaled:
Partner 1:
15 Thrusters 75/5
10 Stones 93/72
Partner 2:
200m run
WOD SIX:
12 mix to find a heavy complex
Rx/Scaled:
Power Clean
Hang Power Clean
Front Squat
Thruster
Hang Squat Clean
Unbroken, no resetting bar.
WOD 10/30/17
WENDLER 5-3-1+ BENCH PRESS SQUAT
5X75% 3X85% 1X95%
FOR WENDLER 1+ 0-1 REP ADD 2.5 2-4 REPS ADD 5 5+ REPS ADD 10 FOR NEXT CYCLE
ANNIE 50-40-30-20-10 DU'S SITUPS
