Yearly Archives: 2017

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

3 rds: banded monster walks down to 5 strict pull ups,

[WCG] Partner Wod: 6 rds 10 pull-up, 20 push-up, 30 air squat then 30 snatch, 40 box jump, 50 WB

.partner sit-ups - 100 wb partner sit-ups

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

10 MINUTES on clock:
build to a moderate 2 rep

21-18-15-12-9-6-3 reps of:
Thrusters 95/65
barbell burpeees

2 rds: 10 push ups, 20 bridges, 30 k2e crunches

row or bike 4min - 3 x bear crawl down / high kick back then 3x 10 dbl arm windmills, 10 air squats

power clean - group review - 12 min of work to a moderate 2 rep weight

[C]: 4 rounds: 1min bike, 30s rest, 1min situps, 30s rst, 1min DUs 30 rest

core tabatas 20/10 - high plank extension (R+L=2), push ups, arch hold

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