Monthly Archives: November 2017

Warmup
3min of warm up - you pick - jog 400m, row or bike

2 rds: 15 air squats, 10 squat jumps, 5 down down push ups

1 rd: crab walk down to rig, hanging scap hold - high kicks back

wod specific mobility w coach
2 ppl PARTNER CHIPPER
400 Meter Run
100 weighted sit ups 45/25, 25/15
10 burpees each
90 push ups
9 burpees each
80 weighted alternate lunges 45/25, 25/15
8 burpees each
70 KB Swings 53/35, 44/26, 35/18
7 burpees each
60 Wall Balls 20/14, 14/10
6 burpees each
50 Box Jump 24/20, 20/12
5 burpees each
40 T2B
4 burpees each
30 Calorie Bike
3 burpees each
20 Calorie Row
2 burpees each
10 Wall walks
1 burpee each
400 Meter Run

Warmup
12/10 cal bike
down: 10 air squat - duck walk
back: 5 squat jump - high kick
down: 10 air squat - inch worm
back: 5 burpees - butt kicks
down: 10 air squat - broad jump
center: wod specific mobility w coach

Skill Work
10min emom
1-3 Cleans adding weight at your pace

Metcon
For Time:
Buy-in: Row 30/25
Ladder up 1-10 DL 225/155, 185/125, 155/95, 135/75
Ladder down 10-1 WB
Buy out: Bike 40/35

Warmup
On Own: 3mim warm up - either run 400, bike or row

As Group: line in a group of three - follow up other down to rig and back
15 air squats then turkey walks (same as duck) - butt kicks back
15 air squats then, turkey walks - high kicks back

As Group: floor mobility - wrist - clockwork, hamstrings

HOLIDAY
3 person Partner WOD - TURKEY WOD - gobble gobble

Warmup
2min of bike or row, 10 air squats - alt lunges down, 10sec hanging scap hold - crab walks down, 10 down dog push-ups - wod specific mobility w coach

Strength / Skillsquat complex from rack
OH 5x3, Front 4x3, Back 3x3

PARTNER WOD
2 person team 18min amrap
a1: bike for total cal -
a2: 15 kb swing, oh kb walking lunges to rig, 15 k2e, oh kb walking lunges to rig
switch