“Rough and Tough”

Friday
“Rough and Tough”

Skill
Handstand work

WOD
For time (20 min time cap)

150 goblet squats, 7 KB swings every minute
“and yes, you start with 7 swings”

Note: Scale appropriately. You can do the squats with no weight or heavy weight but you’re aiming to finish in 10 min – 15 min. Consider grabbing multiple KBs and adjusting as needed. Also, if you finish this in under 10 min, you went too light so please do an additional 5 minutes of burpees :)

"Peter the Prepared"

Wednesday
"Peter the Prepared"

Conditioning
Bike sprints

WOD

3 min: wax bar hold, KB snatch in remaining time
4 min: max wall sit, KB swings in remaining time
5 min: max plank on elbows, KB DL in remaining time

1 min rest

2 min: max ring hold, KB snatch in remaining time
3: max supermax hold, KB swings in remaining time
4 min: max plank on hands, KB DL in remaining time

1 minute rest

1 min: max swings

“Turkey Torcher”

Thursday
“Turkey Torcher”

Warm up game: Med ball hot potato

WOD
For time, 35 min cap

Two rounds of:
200m turkey trot
22 pilgrim push-ups
22 stuffing sit-ups
20/15 cals on gravy boat row
22 gobble squats
22 turkey toe taps
200m turkey trot
22 basting burpees
22 cranberry side crunches (with KB)
20/15 cals on gravy boat row