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Friday 11.4.16

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WARMUP

row 200
run 200
10 airsquat
10 high kicks
10 squat jumps
5 inch inch worms

WARMUP

sally with plank / push ups

METCON

161104
Buy in: 1k row
3 rds:
30 slam ball sit-ups 30/20/10
20 slam balls
10 wb shots 20/14, 14/10, 10/8

Buy out 400m run

CHALLENGE

Turkey Challenge day 4 of 25
100 sit ups any style
125 hanging knee raisies

Thursday 11.3.16

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WARMUP

Bike 5 calorie
run 200
bike 10 calorie
run 200
group RED LINE

STRENGTH / SKILL

Back Squat 5x3
3 warm up sets to establish approx 75%
5sets x 3each

METCON

161103
9 min AMRAP
9 HSPU
9 front squat
9 box jump

CHALLENGE

Turkey Challenge
100 sit ups any style
50 v sit ups alternate

Wednesday 11.2.16

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WARM UP

Partner ROW - 2 person
100/200/300/400 meters each

Dynamic Stretching
walking lunge twists
walking high kick
burpee broad jumps
stationary windmills

PREP WORK

get loose with barbell weight for metcon
bar weight 1st than increase to metcon weight

PARTNER WOD

WcG 15 Min Partner Sprint
2 Athlete Teams
A1 Completes sprint while A2 rests and so on...

15 Minute Time Cap
5 CTB
5 Hang Clean 95/65
5 Thruster 95/65
5 Calorie Bike

CASH OUT

Partner Jump Rope - for time
10/20/30/40/50/40/30/20/10

CHALLENGE

Turkey Day Challenge
Day 2 of 25
100 sit ups any style
50 pike curls on rower

Tuesday 11.1.16

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look for our WcG STORE to open back up....

WARMUP

10 cal bike, 200m run - 10 air squats, 10 high kicks then GROUP RED LINE

SKILL WORK

Snatch / OH Squat
Snatch and OH squat - Burgenger Warm-up & Skill Transfer Work

METCON

WcG Sn & OH Burn
5rds
: 5 hang snatch
, 5 OH squat
, 5 burpee bar jump over
10 T2B

CASH OUT

Daily Core work till turkey day Day 1 of 25
3rds
100 situps - any style
100 scissors
100 flutter kicks