Parikisat

Power clean, 5 reps as heavy as you can (with good form).

Starts from the ground and catch in a small squat, extend hips and legs.

! SHARP CATCH !
Post three heaviest triples, other sets into comments.

---

Clean ladder for time:

10 reps 65%
8 reps 70%
6 reps 75%
4 reps 80%
2 reps 85%

TC: 20 min (voi tehdä myös parin kanssa samalla tangolla I Go, You Go staililla, jos paljon jengiä wodilla)

Start up(14)
stretch 5 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

12 walkouts
12 plyo
12 bfsu
12 dips
12 kbs
12 du's or attempts
12 strict db press
12 db squat cleans
12 db b.o.r

Metcon/Metcon-comp
"Feast"

It's Thanksgiving and I feel that it is only appropriate that we pay some of our favorite ladies a brief visit to see what they are serving up on this fine Thanksgiving day.

On a running clock.

Let's start with a little..

Grace
15 clean and jerk 95/65

then..

Nancy's house
400m run
15 ohs 95/65

followed up by..

Isabel's house
15 snatches 95/65

off to..

Diane's house
21 deadlift 225/155
21 hspu(mod as needed)

then..

Cindy's house
2 servings
5 pull ups
10 push ups
15 squats

Let's run by..

Helen's house
400m run
21 kbs 53/35
12 pullups

and wrap it up at..

Karen's house
50 wallballs 20/14

and then we will finish up with a little..
Grace
15 clean and jerk 95/65

Finisher
stretch and roll
100 abs of choice

1. 10/7 cal Bike max WB
2. 10 Power Snacth 50/35 max T2B
3. 10/7cal Row max rower over burpee
4. Max sandbag over shoulder 5.Rest

5min Row/Bike with nose breathing only

Thoracic Flow video

Push Press: 1RM in 10 sets. Rest 2mins btw

Build over the course of 10 sets
Sets should look like: 3-3-2-2-1-1-1-1...
Option: 5 x 5 working technique and only adding weight if form permits

CORE:

4 rounds:

30s Slamball

30s Superman rocks

60s Plank hold (weighted)

REST 1MIN

30s rest between the movements

3 sets of
- 15m Front Rack Walking Lunges, AHAP
- 5-10 Strict Chinups
- 5-10 Strict Ring Dips

Optional Accessory

GYMNASTIC CONDITIONING

3 sets, rest as needed between

10 Plate Sit-Up + 10 Hollow Rock + 10sec Hollow Hold