Rear Delt Warm Up Using 2.5/5/10lbs plates Two sets of T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) I Raises x 10 reps (face down, raising straight arms in front) 10 pass throughs 15 OHS
Every minute, on the minute, for 10min Snatch Balance with a Pause x 1 rep (pause for 3 seconds in the receiving position)
Build over the course of the 10 sets.
For time: 45 Pull-Ups 45 Thrusters (115/75 lbs) 45 Pull-Ups
For time: Partner WOD 80 Calories of Assault Bike (Shared) 300 Double Unders (Shared) 100-Foot Handstand Walk(or 200" Bear Crawl) 40 Calories of Assault Bike(Shared) 100 Air Squats(synchronized) 100-Foot Handstand Walk or bear crawl 20 Calories of Assault Bike(Shared) 50 Chest-to-Bar Pull-Ups(Shared) 100-Foot Handstand Walk or bear crawl
10 Lizard 2 pigeon stretch 20 banded pull aparts 10 inch worm to press up 10 push ups 20 air squats
40 min cap
“12 Days of Thankfulness” 1 250 Meter Row 2 Muscle-Ups 3 KB Thrusters (Green/Yellow) 4 Burpee Box Jumps (24″/20″) 5 Strict Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (Green/Yellow) 8 Alternating Pistols 9 Toes to Bar 10 Wall Balls (30/20) 11 Wall walks 12 HUNDRED METER RUN Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . . 1 – 250 Meter Row 2 – 2 Muscle-Ups, 250 Meter Row 3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row 4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row . . . and so on. Post your time, but it’s not my primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.