Thanksgiving

Beaverton Strength and Conditioning – Holiday WOD

Bike

Metcon (No Measure)

The 2 workouts have a 25 min cap each

The goal is to complete 5 miles as a team in the 50 min

And the required cals/distance each WOD

A: Metcon (Time)

As a 4 person team –

P1 – Bike for cals

P2 – 2 rounds of 10 Russian Swings + 10 Goblet Squats + 5 burpees – pace setter

P3 – Rest

P4 – runner

Goal – Bike cals – men-300

ladies – 225

Rower

B: Metcon (Time)

As a 4 person team

P1 – row for distance – 5k

P2 – 2 rounds of 5 D ball over + 5 Pushups on D-Ball + 5 pull ups – pace setter

P3 – rest

P4 – runner

Finisher

C: Metcon (AMRAP – Reps)

3 sets of

30s side plank hip raises – L

30s side plank hip raises – R

30s seated knee tucks

30s rest

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