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Wednesday 16.11.05Tuesday 16.10.05Monday 16.09.05Saturday 16.07.05

Wednesday 16.11.05

DSC_0309

WARMUP

Group mobility on RED line

CHIPPER

Not So Chipper...
FOr time 30min cap
Complete LADDER 1 first
Box Jump 10|9|8|7|6|5 [24"/20", 20"/12"] HSPU 5|5|5|5|5|5
then 5 Rope Climbs
Complete Ladder 2
Thruster 10|9|8|7|6|5 [85/65, 65/45, 55/35] BBJO 5|5|5|5|5|5|
then, complete 5 Wall Walks

CASH OUT

160511
Measure how many behind the neck weighted tricep dip you do.
3RDS
15 calorie Row
max reps till failure - BTN weighted triceps 45/25, 25/15

Tuesday 16.10.05

IMG_8770-min

Mobility/Stretch

Group meets on red line

Warmup

10 min time cap
run 400m
3 rds
10 Weighted situps 45/25
5 V sit-ups
10 air squats
5 air squat jumps

WOD

Tabata Sections
3 sections 8 min emom 40/20
section 1 = row
section 2 bear complex
section 3 5 CTB, 10 air squat, 5 pushup

Monday 16.09.05

IMG_1989

MOBILITY/STRETCH
Group meets on Red Line
WARMUP
Partner Heart Rate kickstart
3rds ea.
Partner A run 200m
Partner B wall sit while partner A runs

SKILL WORK - DeadLift
50x3, 50x3, 60x2, 70x2
METCON
15 Minutes
3rds - each rd starts on 5min mark [0-5, 5-10-10-15]

15 DeadLift - rx bodyweight, sc 70%
15 burpee bar jump over sc=plank thruster
15 wall balls rx20/14, sc 14/10
15 ball slam rx 30/20, sc 20/10
[5min time cap and/or rest]

Saturday 16.07.05

square-spring-20164

For those of you who are participating in the World Life Fitness Challenge WEIGH-INs are at 7:30am. Benchmark wod immediately after.

For those of you who are coming for our Saturday partner wods..

WARMUP

Group mobility relay

PARTNER WOD

5, 3, 1
5rds
Row meters 300m/200w
10 American KB Swings rx 53/35, Sc/masters 44/26, masters sc 35/18
10 Kb goblet squats
[when all 5 rds are complete - partner run 400m]

3rds
20 ball slam 30/20/10
20 box jump 24"/20", 20"/12"
[when all 3rds are complete partner run together 400m]

1rd
30 Hang Clean 115/75, 85/55, 65/35
30 Push Press 115/75, 85/55, 65/35
[partner run 400 meters]

NOTE: every 4 minutes both partners need to do 4 burpee jumps