Turkey Day Schedule – Gooble, Gooble, Gooble, Gooble……
Wednesday 11/27 – 5:30AM, 6AM, 6:30AM, 7AM, 9AM, 11AM, 12PM, OPEN GYM FROM 1-4, 4PM, 5PM, 6PM, No Oly Class.
Thursday 11/28 – ThanksGiving – 8am and 9am only. Goose will be hitting the WOD at 7am if anyone wants to hit it early non-coached.
Friday 11/29 – 9AM, 10AM, 11AM, 12PM, Open Gym 1-4PM, 4PM
Saturday 11/30 – One box only. All Levels classes 8AM, 9AM, 10AM, 11AM & 2PM. Intro at 12pm. No Mobility. Babysitting is on!
Sunday 11/31 – Normal Schedule
Warm-up
Agility Ladder
WOD
Benchmark #1 (Choose 1)
Option 1- Retest
Max Squat Clean & Jerks in 5 minutes (155, 105)
Option 2-New Test
Max Snatches in 5 minutes (155, 105)
Benchmark #2 (Choose 1)
Option 1- Retest
1 Minute Max Strict Pull ups
-1 minute rest-
1 Minute Max Chest to Bar Pull Ups
-1 minute rest-
1 Minute Max Kipping Pull Ups
Option 2- Retest Reverse
1 Minute Max Kipping Pull Ups
-1 minute rest-
1 Minute Max Chest to Bar Pull Ups
-1 minute rest-
1 Minute Max Strict Pull Ups
Benchmark #3 (Choose 1)
Option 1- Retest
Max Calories on Assault Bike in 5 Minutes
Option 2- New Test
Max Calories on Ski Erg in 5 Minutes
*Coaches note: If you are participating in the Nutrition Challenge, be sure to retest Option 1. If you are not participating in the challenge and already did Option 1, give option 2 a go to switch it up!
Extra Work
Back Squat
8-4-2-2-4-8
SWEAT/Conditioning (6:30AM in Southie Green/4:45 in Southie Orange)
2 Rounds
In 5 Minutes Complete:
500m Row
Then AMRAP
Burpees
Rest 90s
In 5 Minutes Complete:
0.75 Mile Bike
Then AMRAP
Double Unders
Rest 90s
In 5 Minutes Complete:
400m Sprint/300m Air Runner
Then AMRAP
Calories on the Ski Erg
Rest 90s