Turkey WOD

THANKSGIVING WEEK SCHEDULE:

WEDNESDAY: CLASS AT 9AM ONLY

THURSDAY - SATURDAY: NO CLASS

11/23/22

WOD

“The Gobbler”

25 minute AMRAP of:
50' Gobble Walking Lunge
400m Run
30 Gobble Squats
200m Run
10 Turkey Get-ups

Derek Eason
Squat Clean

THANKSGIVING WEEK SCHEDULE:

WEDNESDAY: CLASS AT 9AM ONLY

THURSDAY - SATURDAY: NO CLASS

11/22/22

WOD

Every 2:00 for 5 sets:
Squat Clean, 1-3 reps

10 minute AMRAP of:
15 Calorie Machine
5 Squat Cleans, Heavy

Derek Eason
10 Rounder

Thanksgiving Week Schedule:

Wednesday: Class at 9AM only

Thursday - Saturday: No Class

11/21/22

WOD

Ten rounds for time of:
12 Burpees
12 Pull-ups

3 sets:
Plank x 1:00
Push-ups x 1:00

Derek Eason
Endurance Pump Sesh

11/19/22

WOD

Endurance Pump Sesh

For time and PUMP:
Row 1000m, with a partner

3 sets of 10:
Alt. DB Curls
Arnold Press
Standing Tricep Extension

Row 1000m, with a partner

3 sets of 10:
DB Floor Press
DB Row/arm
DB Lateral Raise

Row 1000m, with a partner

3 sets of 10:
Barbell Curl
DB Pull-over
Single DB Press/arm

100 Sit-ups, with a partner

Derek Eason
PS/OHS

11/18/22

WOD

Every 2:00 for 5 sets:
Power Snatch, 1-3 reps

Every 2:00 for 5 sets:
Overhead Squat, 2-5 reps

Every 2:00 for 5 sets:
15/10 Cal Air-Bike

Derek Eason
ON/OFF

11/17/22

WOD

5 sets of:
3:00 On / 2:00 Off
21 Russian KB Swings, 53/35lbs.
15 Box Jumps, 24"/20"
9 Push-ups

Derek Eason
Pulling

11/16/22

WOD

5 rounds for time of:
7 Ring Muscle-ups
Run 400m

Accumulate with Quality:
10 Rope Climbs
30 Strict Pull-ups

Derek Eason
To the Wall

11/14/22

WOD

10 minutes to work up to a:
Heavy 5 Front Squats (from the ground)

25-20-15-10-5 reps of:
Wall-balls, 20/14-lbs.
5-4-3-2-1 reps of:
Wall Walks

Derek Eason