OPEN GYM - MEMBER ONLY
8:30am - 11:30am
Saturday 16.21.05
PARTNER WOD
Partner A & Partner B work togther:
Thruster Ladder 5,3,1
Assault Bike 10 calorie row
Run 400 meters
Sled Pull/Rope Slam
Thruster Ladder 5,3,1
Assault Bike 10 calorie row
Run 400 meters
Sled Pull/Rope Slam
Inside for CHIPPER - start at top of minute:
2 ROUNDS [rd 1 full, rd 2 1/2]
60 wall ball 20/14, 14/10
30 walking plank push ups
60 weighted sit-ups 45/25, 25/10
30 push press 115/73, 95/53
60 K2E
30 front squat 115/73, 95/53
NOTE: every 3 minutes do 5 burpees
Friday 16.20.05
BIRTHDAY WOD
Buy In
52 Dbl Unders
Wod 1
10 Cal Bike
10 Ball Slams
10 Air Squat Jumps
10 HSPU
10 Burpees
2 rope climbs
Metcon
4 Rounds
13 Power Snatches
13 Box Jumps
13 Pull Ups
13 Wall Balls
Every 5 minutes run 200 Meters
Cashout
520 Meter Row
Thursday 16.19.05
WARMUP
20 air squats
200m run
2 wall walks
400m run
4 wall walks
200m run
2 wall walks
400m run
4 wall walks
Stretch and get mobile
160519
5 ROUNDS
5 burpee box jumps rx 24"/20", sc 20"/12"
10 walking planks
15 American KB Swings rx 53/35, sc 44/26
20 K2E rx knees actually touch elbows, sc they dont
** after you complete 5 rounds then do 30 wall ball shots rx14/10 [you must hit the 10' or 9' marks or it's a NO REP
5 burpee box jumps rx 24"/20", sc 20"/12"
10 walking planks
15 American KB Swings rx 53/35, sc 44/26
20 K2E rx knees actually touch elbows, sc they dont
** after you complete 5 rounds then do 30 wall ball shots rx14/10 [you must hit the 10' or 9' marks or it's a NO REP
entire group does a wall sit (NO hands resting on your legs - 5min time cap.
the catch... anyone that breaks off the wall needs to perform "alternating" V sit-ups until the last person breaks from the wall or the 5min time ca runs out.
the catch... anyone that breaks off the wall needs to perform "alternating" V sit-ups until the last person breaks from the wall or the 5min time ca runs out.