Monthly Archives: February 2017

on own:
bike or row 3 min

as group - 4 lines:
bear crawl down - 10 second bar hang - high kick back
front lunge down - 10 second bar hang - high kick back
side lunges down - 10 second bar hang - high kick back

on own:
15 air squats - 5 squat jumps

As group:
roxanne

3 person partners
120 calorie row - A1 rows while a2 & a3 work on "chipper" shift at every 30
120 wb 20/14, 14/10
120 box jumps 24/20
120 ball slams40/30, 30/20. 20/10
120 kb swings 53/
35, 44/26, 26/18
120 k2e
the athlete that is resting MUST hold a 45/25 lb weight OH while A1 & A2 ar working

row 500m - then 3rds 10 jumping jacks, 10 air squats, then 3rds 5 down dog opush up, 5 squat jumps

3 rds: 30' banded moster walk (side to side) + 5 back squats + 3 front squats

15 min 5 cal bike, 5 pull ups, 10 pushups, 15 air squats

3 rds: 10 bridges, 10 hollow rock, 10 arch ups

turkish get up - review then 3sets x 5 TGU (L+R=1), 10 bulgarian spilt squats (ea leg), 15sec static bicep hold

2,000 meter row for time

100 DUs or 300 single

bike or row for 2 min, junk yard dog, then windmills, hanging stretch

Happy Birthday Mark

Partner Wod - athlete performs total number of reps ea. (i.e 30 + 30, 2+ 2)

30 cal Bike or Row,
2 rope climbs,

30 wall balls,
2 walk walks,

30 kb swings
2 rope climbs,

30 box jumps
2 wall walks

30 cal bike or row

32 burpees for time