Indoors
Turkey Day Schedule โ Gobble, Gobble, Gobble, Gobbleโฆโฆ
Mondayโ Normal Hours
Tuesdayโ Normal Hours
Wednesdayโ 5,6,7,8,11, 12,3,4,5pm *close at 6pm*
Thursdayโ ANNUAL THANKSGIVING DAY WOD- 8am and 9am** Non-coached WOD 7am with Goose
Fridayโ 9,10,11,12pm (open gym 8-2pm)
Saturdayโ 8,9,10,11 Open Gym starting at 6:30am, Non-Coached WOD with Goose at 7am
Sundayโ Normal Schedule
Warm Up
1. Tabata Jump Rope*
2. Tabata Air Squat**
3. Tabata Pull Up hang
30s rest between tabatas
*singles, right leg, left leg, alt feet, 4 sets of double unders or attempts
** Rest is in the bottom of the squat
***Shoulder Activators,
1. Kip Swings
2. leg raises
3. L-hold
Strength
EMOM10
Box Squat
2 Reps
WOD
4 Rounds
Every 4 Minutes
-20 Wall Balls 20|14
-15 Pull-ups
-50 Double Unders
Report 4 Separate Times
Athlete Note – Shoot for 1+ minute of rest each round. Push yourself to hang onto the wall ball and pull-up bar as long as you can.
Level 2- 15 WB, 10 Pull-ups, 25 Double Unders
Level 1- 3 rounds, 11 reps for each movement – 50 single Unders
ADV – 30|20lb MB, 20 C2B, 75 Double Unders
Extra Work – Active Recovery
2 Rounds @ 70-75%
Bike 2k
Row 1000m
Ski 500m
Run 400m