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Yearly Archives: 2017

Monday 1.31.17

WARMUP

buy-in:ow / bike for 4min
2 rds
'down and back
bear crawl + high kicks
inch worm + butt kicks
side lunges + broad jumps

SKILL WORK

Snatch & OH Squat
1 hang snatch + 1 oh squat
1 snatch + 1 oh squat
form first then add weight

WOD

WcGs Isabel + Burpees
complete 30 snatches
at the top of every minute do 5 burpees -
135/95, 95/65, 85/55, 75/45

FINISHER

stretch, roll

Sunday 1.29.17

WARMUP

6 mins of bike and of row (mix it)
3rds- down and back
bear crawl + high kicks
inch worm + but kicks
side lunges + broad jumps

PARTNER WOD

2 person team - split evenly
60 calorie row
20 burpees
60 wall ball
20 squat jumps
60 box jumps
20 burpees
60 pull ups
20 squat jumps
60 kb swings
20 burpees

Saturday 1.28.17

BOX CLOSED - HOME WOD RECOMMENDED:

Do the HOME WOD and POST it on FB Box talk

HOME WOD

5 RFT
10 push-ups
5 burpees
20 air-squats
5 burpees
30 sit-upspost your time RX or SC (any modification is considered scaled)

Friday 1.27.17

THOR IS BACK!

WARMUP

Bike 2 min - 10 PVC pass thru, oh squat, 10 jump squat - RED LINE - coach led

SKILL WORK

Bench
3 x 50%
3 x 60%
3 x 70%
3 x 80% x 2

METCON

21 - 15 - 9: row, hspu, t2b

FINISHER

2 rds
10 bridge, 10 scissors, 10 arch up