Call Us

Saturday 4.1.17Friday 3/31/17Thursday, 3.30.17Wednesday 3.29.17

Saturday 4.1.17

WARM UP

warm up for 3 min on bike or rower: then, 3 rds:5 air squats - high kicks down, bear crawl back

PARTNER WOD

Partner A & Partner B split chipper - 2 SECTIONS
SECTION 1
150 Calorie BIKE
50 Push Press 115/75, 95/65, 85/55, 75/45
40 Burpee Bar Jump Over
30 Hang Cleans 115/75
20 Thrusters 115/75
10 Rope Climbs
Partner RUN 400m

SECTION 2
150 Calorie Row
50 Pull Up
40 Ball Slam
30 T2B
20 Wall Ball
10 Wall Walks
Partner Run 400m

Friday 3/31/17

WARM UP

follow each other - Bike for 2 min then Row 500/400 meters then 3rds 5 static air squats, bent over stretch walk out to plank/push up and back to feet,

STRENGTH / SKILL

PRESS COMPLEX
press complex from floor - 3x3 strict, 3x2 push, 3x1 jerk

METCON

EMOM 10 Min C&J / BfB
10 emom 3 C&J & 3 Bar facing burpees
155/105, 135/95, 115/75, 95/65 75/45

FINISHER

25 alt v sit ups, 25 bridges, 25 k2e situps, 25 push ups

Thursday, 3.30.17

WARM UP

4 min bike or 4 min row or 400m jog - then, down and back, high kick, bear crawl, high kick, inch worm, pvc pass thrus, snatches,

SKILL WORK

snatch - burgenger skills, snatch balance, squat snatch balance then 7x1

METCON

For time
400 meter run, 15 OH squat, 9 hspu,
400 meter run, 12 OH squat, 12 hspu
400 meter run, 9 OH squat, 15 hspu

rx 95/65, sc 65/45
mrx 75/55, msc 55/35

FINISHER

100 sit ups any style

Wednesday 3.29.17

WARM UP

4 min bike or 4 min row or 400m jog - then, high kick, inch worm, pvc pass thru, muscle snatch then sally

SKILL WORK

Roxanne

BIRTHDAY WOD

Partner Chipper - in no specific order - each partner can split however they choose but, cannot pass each-other.
complete 2RDS: 61 cal bike, 61 cal row, 61 wb, 61 wb partner sit-ups, 61 box jump, 61 pull ups, 61 pushups, 61 weighted oh lunges, ,

CASH OUT

61 DUs