November 26, 2021

Posted By: Christi

8am-10am: Open Gym
10am: Group WOD

“Turkey Burn”

Choose 5 of the 7 workout. Complete in any order you’d like, resting 2-3 minutes after each workout.

Workout #1
8-6-4-2 reps, for time of:
Thruster, 135/95 lbs
Bar Muscle-up
Goal: Sub 8 min

Workout #2

“Flight Simulator”
10-20-30-40-50-40-30-20-10 reps, for time of:
Unbroken Double Under
*Each set must be performed unbroken before you can move on to the next.
Goal: Sub 7 min

Workout #3
Complete as many rounds as possible in 5 mins of:
Kettlebell Farmers Carry, 70/53 lbs, 50 ft
2 Double Kettlebell Deadlifts, 70/53 lbs
Kettlebell Farmers Carry, 70/53 lbs, 50 ft
4 Double Kettlebell Deadlifts, 70/53 lbs
Kettlebell Farmers Carry, 70/53 lbs, 50 ft
6 Double Kettlebell Deadlifts, 70/53 lbs

Continue adding 2 Double Kettlebell Deadlift reps each round until time expires.

Workout #4
For time:
50 Burpee Pull-ups
Goal: Sub 8 min

Workout #5
3 rounds for time of:
20 Kettlebell Swings, 70/53 lbs
20 Goblet Squats, 70/53 lbs
Goal: Sub 8 min

Workout #6
“Tabata” – Bike Calories
8 x 20 secs / 10 secs

Workout #7

3 rounds for time of:
20/17 Row Calories
15 AbMat Sit-ups
10 Dumbbell Push Press, 50/35 lbs
Goal: Sub 9 min

A fun and challenging day with generally low volume allowing you to push for each work out. The goal is to complete any five of the seven workouts and rest 2-3 minutes between each. Take note of each one of the goal time domains for the workouts. This should be your guide to adjusting either loading, repetitions, or even movements as needed. Have fun with this one!

Post Work

1-2xs:
1min Childs Pose
:30sec per side Thread the Needle