THANKSGIVING TURKEY WOD
20 MIN AMRAP
Teams of 3
– 1 athlete per station; rotate stations each time the cardio element is completed
– score the points at the WL and G stations.
– athletes choice for movement at each station
Cardio Station:
500m Bike or 250m Row
*complete sub :50 for 3 points
Weightlifting Station:
Worth 1 Point:
– Wall Balls 20/14 14/10 10/6
– KB Swings 53/35 35/26 26/18
Worth 2 points:
– SA DB STOH 50/35 35/20 20/15
– DB Snatch 50/35 35/20 20/15
– SA FR DB Squats 50/35 35/20 20/15
Worth 3 Points
– DB Thrusters 50/35 35/20 20/15
– SA DB OHS 50/35 35/20 20/15
Gymnastics Station:
Worth 1 point:
– sit ups
– air squats
– pull ups or pull up scales
– push ups
Worth 2 points:
– TTB or TTB scales
– Box Jumps
– Chest to Bar Pull Ups
“- Burpees to 6″” “
Worth 3 Points
– Wall Walks
– HSPU’s
– Pike Push Ups (very good form. vertial torso HA!)
– Muscle Ups Bar or Ring
– BBJO
Purpose and Desired stimulus:
FUN bring your FAMILY and FRIENDS