Monthly Archives: February 2017

On OWN:
3 min bike AND 2 min row
10 windmills each way
20 air squats

AS GROUP:
DOWN - bear crawl BACK high kicks
DOWN - inch worm BACK high knees
DOWN - spider man BACK butt kicks
DOWN - front lunges BACK side lunges

4 rds ea
athletes trail each other
25/20 cal Row
25' dbl kb lunges to rig
25 k2e
25' dbl kb lunges to rower
repeat

then
trail again
3rds
10 dumbell thrusters
15 wb

then
spilt 10 rope climbs

row for 500m or bike for 20 cal - bear crawl down, high kicks back, side lunge down, high kicks back, then 3rds of 10 air squats, 10s hs hold

5x1 hang power clean, hang clean, clean

[C] 1000m ROW
100 DUs
10 Burpee jump to target

750m ROW
75 DUs
7 Burpee jump to target

500m Row
50 DUs
5 Burpee Jump to target

250m Row
25 DUs
5 Burpee jump to target

150 sit ups - any style

bike or row for 2 min

junk yard dog

then 10 windmills (front and back) 5 hanging stretch to down dog push up

front squat - 5x3

[WCG] 3 person partner wod
Ladder down:
A]: 10-5 cal bike - press - pull ups
then
B]: 15-10 row - wb - ball slam