BUY IN: 10 minute EMOM (every minute on the minute)
Odd minute: 5 push-ups+10 plank jacks
Even minute: 5 tricep dip+10 backwards plank
WOD: 3-5 rounds
8 lunges with weight
7 kettlebell swings
6 renegade rows
30 hop over weight or something higher
BUY OUT: 3x30 second plank
WATCH EXPLANATION HERE
THANKSGIVING DAY WOD
APPETIZER: 1/4 mile run
MEAL: 100 jumprope singles or double unders
90 squats
80 sit-ups
70 mountain climbers
60 Lunge jumps
50 Kettle bell swings
40 push-ups
30 push press
20 burpees
10 pull-ups or sub tricep dips
DESSERT: 1/4 mile run
BURN THE BIRD WORKOUT:
BUY IN:
6 minutes of:
10 squats
10 pushups
20 mountain climbers
Clock doesn't stop
WOD: 10-9-8-7-6-5-4-3-2-1
Cleans/front squats
10 DB cleans to squat
9 DB cleans......until you get to 1
BUY OUT: EMOM for 5 minutes (every minute on the minute do 50 yard sprint+5 burpees)
Clock doesn't stop. You sprint and then whatever you get done before the next minute is up you rest.