WARMUP
row 500m - then 3rds 10 jumping jacks, 10 air squats, then 3rds 5 down dog opush up, 5 squat jumps
15 min - deadlift - 5x50, 5x60, 5x70, 3x80x3
5RFT- 5 cal bike, 10 power clean, 135/95, 115/75, 95/65, 75/45
5 min DU work
Monday 1.31.17
WARMUP
buy-in:ow / bike for 4min
2 rds
'down and back
bear crawl + high kicks
inch worm + butt kicks
side lunges + broad jumps
2 rds
'down and back
bear crawl + high kicks
inch worm + butt kicks
side lunges + broad jumps
Snatch & OH Squat
1 hang snatch + 1 oh squat
1 snatch + 1 oh squat
form first then add weight
1 snatch + 1 oh squat
form first then add weight
WcGs Isabel + Burpees
complete 30 snatches
at the top of every minute do 5 burpees -
135/95, 95/65, 85/55, 75/45
at the top of every minute do 5 burpees -
135/95, 95/65, 85/55, 75/45
stretch, roll
Sunday 1.29.17
WARMUP
6 mins of bike and of row (mix it)
3rds- down and back
bear crawl + high kicks
inch worm + but kicks
side lunges + broad jumps
3rds- down and back
bear crawl + high kicks
inch worm + but kicks
side lunges + broad jumps
2 person team - split evenly
60 calorie row
20 burpees
60 wall ball
20 squat jumps
60 box jumps
20 burpees
60 pull ups
20 squat jumps
60 kb swings
20 burpees
60 calorie row
20 burpees
60 wall ball
20 squat jumps
60 box jumps
20 burpees
60 pull ups
20 squat jumps
60 kb swings
20 burpees
Saturday 1.28.17
BOX CLOSED - HOME WOD RECOMMENDED:
Do the HOME WOD and POST it on FB Box talk
HOME WOD
5 RFT
10 push-ups
5 burpees
20 air-squats
5 burpees
30 sit-upspost your time RX or SC (any modification is considered scaled)
10 push-ups
5 burpees
20 air-squats
5 burpees
30 sit-upspost your time RX or SC (any modification is considered scaled)