Wednesday 2/18/15

6:00am, 6:00pm, 7:15pm team training, (8:20pm private)

Strength:

back squat 3-3-2-2-2

*WOD:

3:00 box jumps

1:30 rest

4:00 burpees

1:30 rest

5:00 ground to overhead

* anyone doing this WOD for the challenge will need a counter so we will need to allow time enough for 2 groups- this is a 15:00 total workout.

 

Tuesday 2/17/15

6:00am, 6:00pm, 7:00pm, (8:15pm private)

foot drills

WOD:

1 wall walk

25 overhead walking lunges

25 kb swings

2 wall walks

20 overhead walking lunges

20 kb swings

3 wall walks

15 OH walking lunges

15 kb swings

4 wall walks

10 OHWL

10 kb swings

Friday 2/13/15

6:00am, 7:00am, 5:00pm, 6:00pm

Strength:

Push Press 5-5-3-3-3

WOD:

3 pull ups

6 weighted chop squats

1 candlestick*

* increase candlesticks by 1 each round for 11:00

Details to come this weekend re: 60 day challenge! Next week is the week to get your bench mark workout done, $20 buy in fee, weigh in, before and after photo, and team announcements.

Tuesday 2/10/15

image

 

6:00am, 6:00pm, 7:00pm

buy in: 50 floor wipers

WOD:

50 overhead lunges

40 situps

30 kettle bell swings

20 left arm dumbbell thrusters

10 pullups

20 right arm dumbbell thrusters

30 knees to elbow

40 push ups

50 air squats

cash out: max time plank hold x 2

EVERYTHING YOU NEED IS ALREADY INSIDE!