Yearly Archives: 2017

2 min on bike
2 min on rower

Down - side lunges
Back - high kicks
Down - plank + down dog + inch worm + push up
Back - butt kicks
Down - bear crawl
Back - running in place

10 PVC pass thrus
10 PVC OH Squats
10 dbl arm windmill (front and back)

40-30-20
Bike
Thrusters 95/65
Pullups

40-30-20
Row
Wall balls
Burpees

200 pushups
300 squats
800m run

bike 3 min
3 rds
10 pvc pass thrus
10- pvc oh squat
10 pvc superman
then
10 jumping jacks
20 sec running in place
30 air squats

DEADLIFT: 15 minutes of work. 3x5 warm up sets then 5x1-2 increasing weight

4 RFT
15 box jump 24/20
15 ball slam 40/30, 30/20, 20/10
15 kb swing 70/53, 53/35, 44/26
15 cal bike/row

3 rds
20 DUs
10 hollow rock
20 walking plank

buy-in row or bike 3min
3rds
10 pvc pass thrus
10 oh squats
2rds
alternate lunges
jumps squats

prep for wod

1RFT

21 DL / PU 225/155
18 HC / T2B 135/ 95
15 PP / K2E 115/ 75
12 Thruster / BBJO 95/65
9 Bear Complex 135/95
6 OH Squat
3 Rope Climbs

arrival - get on Bike for 5 min

3 Rounds:
Down / Back
lunges / high kicks
side lunges / high kicks
inchworm / high kicks
25 air squats

50 calorie row
25' dbl kb "walking lunges"
40 wall balls
25' dbl kb "walking lunges"
30 Box Jumps
25' dbl kb "walking lunges"
20 burpee jump up clap (full extension)
25' dbl kb "walking lunges"
10 wall walks

3 rds
10 v sits
20 russian twists
30 sit up k2e