Monthly Archives: March 2016

Partner Warm up:
3 rounds each
Partner A jogs 400M
Partner B Rides Airbike until Partner A returns

Group Stretch:

WOD:
21,15, 9
Clean & S2OH
Deadlift

100 Partner Wall Balls 14/10

Cash Out:
Alternate Ladder
10-1 guess
1-10 airsquats

No weights but buckle up....
3min each station
Air bike - calories
Row - calories
Burpees
Box jumps
Weighted sit ups
Pull ups
Bulgarian lunges

Warm up 800m jog

Wod
24min EMOM
15s transition between stations

Station 1:
Max Calorie Row

Station 2:
10 burpees (u don't have to fully open hips)

Station 3:
KB swing 53/35

Cash out:
1mile run or 1,000 single jump rope
FRI 4:04PM

Tabata This!

2 RFT each station - 4x 40s work 10s rest

Row
Deadlift 185/115
Front squat 95/65
Push press 95/65

Cash out 200 ab crunches