WOD

Happy Thanksgiving!!

Team WOD:

Buy in: Team "Fran"

Thrusters(95#-M/65#-W)
Pull Ups

21-15-9 Reps of Each then;

Sled Push-100ft(50/50) Then;

C2B Pull Up-5
Burpee-7
Swing(A)-9
(Every 6 Rounds cash out with 1 Sled Push)

AMRAP-35min:

*Team "Fran": Partner 1 completes 21 Thrusters, then Partner 2 completes 21 Thrusters, then Partner 1completes 21 Pull ups followed by Partner 2....continue until each person completes 9 Thrusters and 9 Pull Ups. After completing "Fran" Partner 1 will Push the Sled 50ft, Partner 2 will Push the Sled 50ft back and begin the next part of the WOD.
With the remaining time on the cock AMRAP the following: C2B Pull Ups-5/Burpee-7/Swings(A)-9. Partner 1 completes a full round then Partner 2 will complete a full round while Partner 1 rests. Every 6 rounds cash out with 1 Sled Push, Partner 1 50ft/Partner 2 50ft back.
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WOD + Thanksgiving Schedule

Warm Up Sets: Press(Split Jerk Stance) + Split Jerk 2+1: 2-2-1-1

Split Jerk(Rack): 2-2-1-1-1-1 Start first set at 70%-75% of Jerk 1RM
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Bench Press-Sub Max @70-75% of 1RM
Weighted Pull Up or L-sit Pull Up-8-12reps
Ab Crusher-12

x5 Rounds: NFT
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**Thanksgiving Week Schedule:

Monday-Normal Class Schedule
Tuesday-Normal Class Schedule
Wednesday-Normal Class Schedule
Thursday-9am Class Only(Team WOD), Closed in the evening.
Friday-Closed
Saturday-Closed

539#(245kg)Jerk From Rack!

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TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

crossfitseguin@gmail.com

WOD + Thanksgiving Schedule

Curtis P(95#-115#-M/65#-85#-W)
T2B

12-9-6 Reps of Each then, Rest 1min; with the remaining time on the clock:

Shuttle Sprint-4(100ft)
Hang Power Clean-8
Staggered Plyo Push Up-18(Total)

AMRAP-22min:
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**Thanksgiving Week Schedule:

Monday-Normal Class Schedule
Tuesday-Normal Class Schedule
Wednesday-Normal Class Schedule
Thursday-9am Class Only(Team WOD), Closed in the evening.
Friday-Closed
Saturday-Closed

Curtis P Demo

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TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

crossfitseguin@gmail.com

WOD + Thanksgiving Schedule

Snatch-1

EMOM-15min: @70%-5min/@75%-5min/@80%-5min
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Squat Clean-1 @75% of C&J 1RM
Front Squat-2
Lateral Burpee-8

EMOM-10min:
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**Thanksgiving Week Schedule:

Monday-Normal Class Schedule
Tuesday-Normal Class Schedule
Wednesday-Normal Class Schedule
Thursday-9am Class Only(Team WOD), Closed in the evening.
Friday-Closed
Saturday-Closed

Old School Russian Weightlifting Training Video

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Strongman--Olympic Weightlifting--Kettlebells at CrossFit Seguin.

Try a week of FREE classes.

Membership discounts for Military, L.E., Veterans, Teachers and Students.

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

830-556-4180

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