WOD:
“Tabata”
Tabata Taters m:35lbs f:26lbs
Rest one minute
Tabata Ring Push Ups
Rest one minute
Tabata Box Jump 20″
Rest one minute
Tabata Shoot Through
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Score is total reps

WOD:
4 Rounds for Time

15 Chin Ups (supine grip)

25 Strict Ab Mat Sit Ups

35 Double unders

WOD:
“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Athlete of the Month Pick
Tony “Fonzie” DePhillips
“Mashups Gone Bad”
3 Rounds
1 Minute of each exercise
1 Minute rest between rounds
Med Ball Clean/Wall Ball m:20lbs-10′ f:14lbs-10′
Dreya Roll/Box Jump 20″
Grasshopper/Push Up
Overhead Squat/Sots Press m:45lbs f:30lbs
Kettlebell Surrender Lunge/Kettlebell Hang Power Clean m:35lb kbs f:26lb kbs
Each time you complete the combo it will count as one rep
Score is total reps

WOD:
As many rounds as possible in 20 minutes of
20 Sumo Deadlifts m:95lbs f:65lbs
40 Bar Hops
Max Rep Push Press m:95lbs f:65lbs
When the bar comes below the shoulder the round is over
Score is total number of Push Press

11 A.M. Surprise Thanksgiving Day WOD!!!

Skill/Strength:
Snatch
3x3x3
WOD:
As many rounds as possible in 10 minutes of
10 Muscle Ups
30 Overhead Squats m:120lbs f:90lbs
60 Bar Facing Burpees

Turkey Chipper: Volume 2

Main site WOD: “Nutts”

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

Turkey Chipper: Volume 1

For time:
10 Wall Climbs
20 Wall Ball 20 lb
30 Toes-to-bar
40 Power cleans 135 lb
50 Ring Dips
60 KB Swings 53 lb

WOD:
“Freddy’s Revenge”

5 Rounds for Time of:

5 Push Jerks m:185lb f:125lb

10 Burpees