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Warm-up 7 minutes (steady) 1 length walking lunges 1 length straight legged bear crawl Star jumps – 15 Regular WOD Tabata: 8 rounds for time a) Rowing b) Wall-balls c) Push-ups d) Air squats e) Thrusters (45#/35#) f) Over-head lunges (45#/35#) 5 minute rest For time:* g) Burpees – 70 Time Cap *6 minutes If […]
Warm-up 7 minutes (steady) Barbell ab roll-out (45#/35#) – 8 Jumping jack toe-touch twist – 10 Thruster (45#/35#) – 8 Heavy ‘Death by clean & jerk” (135#/95#) – 10 minutes Regular WOD *Partner #1 can only work while partner #2 holds the movement listed above. When partner #1 finishes…switch! Time Cap 20 minutes If desired, […]
Good job to everyone who completed 15.1 & 15.1a this week! Don’t forget workout 15.2 gets released this Thursday night at 7:00 p.m. We are designating this week to the high-five. Everyday after the workout, before you leave, we want you to high-five three different people. Our goal is to create more of a community […]
Group warm-up Time Cap 15 minutes If desired, post scores to comments!