For Time:
"Angie's" House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats
———————————————
"Helen's" House
400 meter Run
21 Kettlebell Swings 24/16kg
12 Pull-Ups
Goals / Stimulus / Objectives
Goal: 15:00-20:00
Time Cap: 25:00
Stimulus: Muscular Endurance and Capacity
RPE: 9/10
Primary Objective: Complete the workout in under 20:00 minutes
Secondary Objective: Keep the sets of pull-ups to 5 or more each time you tackle them.
Notes and Strategy:
With a running clock, as fast as possible complete all five named parts of the workout, with no rest in between. For “Graces house, you may move the Barbell from the ground to overhead any way you like (eg: Snatches and/or Clean-and-Jerks).
Score is the time on the clock when all of the repetitions have been completed.
With a WOD like “Thanksgiving with the Girls,” plan to go relatively fast–around 85-90% of your max speed. Complete the movements in large sets, and go unbroken when you can. With so many movements and relatively low volume, your body can handle a fast pace and big sets.
“Thanksgiving with the Girls” should feel light and fast. You should feel breathless throughout the WOD, but rarely feel any severe muscular fatigue. Scale the skill level and/or the load so you can perform big sets. This is exactly the kind of WOD you want to do on Thanksgiving–one that leaves you sweaty, breathless, yet full energy and appetite for the celebration to come.
Optional Accessories
For Load:
2 Sets
1:00 On/:30 Off
-Weighted Plank (On Hands)
-Side Plank (R)
-Side Plank (L)
If you can go unbroken, add load to each set. If not, use bodyweight and focus on not breaking positions.
