Workout for 11/21/2018

Tri-Modal Conditioning, Long Duration (Benchmark WOD)

For the more advanced athletes:

“12 Days of Thankfulness 2.0”

1 set of 50 single-unders
2 muscle-ups
3 thrusters, heavy
4 burpee box jumps
5 handstand push-ups
6 pull-ups, C2B
7 kettlebell swings, American
8 single-arm kettlebell snatch
9 toes to bar
10 front-racked barbell lunges
11 ring dips
12 clean & jerks

Load, all barbell movements:
155/105 or something tough but doable for thruster, lunge, C&J.

Load, all KB movements: 70/44
Burpee box jump: 24”/20”

Tri-Modal Conditioning, Long Duration (Benchmark WOD)

For the developing athletes:

“12 Days of Thankfulness 1.0”

1 set of 50 single-unders
2 chin-ups | ring rows, palm up
3 thrusters, heavy
4 burpee box jumps
5 push-ups
6 pull-ups | ring rows, palm down
7 kettlebell swings, any
8 single-arm dumbbell snatch
9 toes to bar | sit-ups
10 kettlebell goblet lunges
11 box dips
12 clean & jerks | deadlifts

Load, all barbell movements:
115/75 or something heavy but doable for thruster, deadlifts.

Load, all KB movements: 53/35
Load, dumbbell snatch: 40/30
Burpee box jump: 24”/20”