Workout for 11/23/16

Tri-Modal Conditioning, Long Duration (Benchmark WOD)

For the more advanced athletes:

“The 12 Days of Thankfulness 2.0”
 1 x 100m run/row/50 singles
 2 muscle-ups
 3 thrusters, heavy
 4 burpee box jumps
 5 handstand push-ups
 6 pull-ups, C2B
 7 kettlebell swings
 8 single-arm kettlebell snatch
 9 toes to bar
 10 front-racked bar lunges
 11 ring dips
 12 clean & jerks

For the developing athletes:

“The 12 Days of Thankfulness 1.0”
 1 x 100m run/row/50 singles
 2 chin-ups
 3 thrusters, heavy
 4 burpee box jumps
 5 push-ups
 6 pull-ups
 7 two-arm kettlebell swings
 8 one-arm kettlebell swings
 9 toes to bar
 10 kettlebell lunges
 11 ring dips
 12 clean & jerks

Load, all barbell movements: 155/105 or something heavy & doable for thruster, lunge, C&J.
Load, all KB movements: 70/44 or something challenging but doable for unbroken sets.
Burpee box jump: 24”/20” 

After-Hour Accessory Exercise

Midline: Accumulate 3 minutes of face-up planks.
Balance: Accumulate 3 minutes of single-leg balance (90 seconds each leg). Consider yoga poses


After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before: Get an empty bar/pvc for warmup; wear any exercise gear (grips, knee sleeves, wrist wraps, etc) desired.