PERFORMANCE & FITNESS

Warm-Up.

“Mind Muscle” Hip Opener Drill

Banded Scarecrow

Over-Under Drill

Followed by…

Kettlebell Movement Primer
Four sets (2 with each side) of:
Single-Arm Press (or Push Press) x 3 reps
Waiter Hold Alternating Reverse Lunges x 6 reps
Rest as needed

Then…

“Post-Turkey Purge”
Three sets for max calories/reps of:
4 Minutes of Rowing
3 Minutes of Assault Bike
2 Minutes of Burpee Box Jump-Overs (24″/20″)
1 Minute of Dumbbell Thrusters (50/35 lbs)
Rest 5 minutes

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Mugu
Mugu
November 26, 2021 3:31 pm

Done with 4 people and a rower and a treadmill

Rowsx2/run 4 min. 60-80 calories
BBJO- 12-15
Thrusters 15
Bike 22-30

Candy Olkey
Candy Olkey
November 26, 2021 1:58 pm

Nov 24th WOD
Great WU +
Rowvember Day 26 “Baby Steps”
15 Rounds
300m Row / 1 min Rest
***Get faster every 3 rounds
1:26/1:24/1:25/1:21/1:20/1:20/1:18/1:18/1:17/1:15/1:15/1:15/1:14/1:14/1:11
tried to keep pace at 22spm/24/26/28/30 for 3 rounds of each and then the last round I decided to just go all out..ended up doing 35spm.
Total row time 19:33 / 33:33 with rest

A. Deadlift x 3 – worked up to 82%
175# / 185 / 195 / 200 / 205 / 205 / 205 / 205

DarkHorse
DarkHorse
November 26, 2021 11:54 am

We’ll, it’s been an eternity since posting on the blog BUT this one hit the spot:

Row: 89, 89, 91
Bike (BikeErg instead of assault): 48, 52, 50
BBJO: 20, 23, 19
Thrusters (#50): 9, 7, 8

Happy day after everyone.

Candy Olkey
Candy Olkey
November 26, 2021 2:00 pm
Reply to  DarkHorse

Dark Horse is in the house! Outstanding!

Mike Slagle
Mike Slagle
November 26, 2021 8:08 am

All done in my basement: 7 min rower cals, normal burpees, 44 lb kb thrusters

Rower: 120, 119, 117
Burpees: 19, 19, 16
Thrusters: 12, 10, 8

This was a great grind. Enjoy the rest of the holiday weekend friends!

Candy Olkey
Candy Olkey
November 26, 2021 2:03 pm
Reply to  Mike Slagle

👀…I see those row cals..but DAMN Mike Slagle is kicking some A$$ today!!

Al F
Al F
November 25, 2021 11:48 pm

Warmup done ✅

A. “Post turkey purge” Max cals/reps
4 mins row 83,82,80
3 mins hand bike
2 mins BBJO’s @24” 20,20,20
1 min DB thrusters @2×22.5kg 12,13,14

Total 344

No measureables on the handbike atm as my Garmin is playing up, but just gave it everything I had for 3 mins! Hardest part was the transition to the thrusters, and I found a few more seconds regroup meant more reps!!
Hope you’re not all too stuffed from yesterday my American 🇺🇸 friends!! Have a great weekend from 🇬🇧!!

Mike Slagle
Mike Slagle
November 26, 2021 8:10 am
Reply to  Al F

Great work as always Al! If you want another rowing challenge that’s shorter, you can go for a sprint 2000m. My personal best is 7:05. I think you would beat that!

Al F
Al F
November 26, 2021 11:52 pm
Reply to  Mike Slagle

Thanks Mike 👊 yea tried a 2000m once and think it was round 7’10 or so, but sub 7 would be nice! Great work on a 7 min row, I did think of that but decided against!