In today’s workout, we’re going to visit some of the “girls” we’ve met over the past couple of months in our benchmark workouts: Jackie, Christine, and Cindy. It might be helpful to look back on how you scaled these workouts in the past when choosing scaling options for today’s WOD.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx). Note that I suggest performing dumbbell thrusters during the Jackie portion of the workout, so that you don’t have to add plates to the barbell to perform the deadlifts in the next section. If you want to perform barbell thrusters, lay out the plates you’ll need for the deadlifts to make the transition between the girls’ houses quicker.
Thanksgiving with the Girls
Rx:
For time:
Jackie’s house:
400m row
20 dumbbell thrusters (20lb, 15lb)
12 pull-ups
Christine’s house:
500m row
12 deadlifts (bodyweight)
21 box jumps (24in., 20in.)
Cindy’s house:
2 rounds:
5 pull-ups
10 push-ups
15 air squats
Beginners should modify the movements to make today’s workout more doable. Also, feel free to shorten the rowing distance if the given distance seems too overwhelming.
Scaled 1:
For time:
Jackie’s house:
400m row
20 dumbbell thrusters (5lb, 3lb)
12 ring rows
Christine’s house:
500m row
12 kettlebell deadlifts (35lb, 22lb)
21 box jumps to comfortable height
Cindy’s house:
2 rounds:
5 ring rows
10 wall push-ups
15 air squats to plyo box
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
For time:
Jackie’s house:
400m row
20 dumbbell thrusters (15lb, 10lb)
12 jumping pull-ups
Christine’s house:
500m row
12 kettlebell deadlifts (50lb, 35lb) or barbell deadlifts (115lb, 85lb)
21 box jumps to comfortable height
Cindy’s house:
2 rounds:
5 jumping pull-ups
10 box push-ups
15 air squats
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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