5/6/17

Warm Up
Carrabba’s Burpee Run
Warm Up at Carrabbas!
Run Back

WOD Prep!

Met Con
“Partner 30’s!”

2 Rounds Of:
200M Run
30 Box Jump (24/20″)
30 KB Swing (53/35#)
30 Wall Ball (20/14#)
30 Burpee
30 Pull Up

*Partner with someone using same equipment.
Med Ball travels everywhere with you!
Med Ball can never touch the ground!

Jeremey – 12:28 Rx (Partnered with Chris K)

Extra Work
– 3 position snatch drills
– Handstand holds

4/22/17

Warm Up
Freeze Tag!

Freeze in place when tagged.
Unfreeze someone by doing one of these options near them:
– 2 Burpee
– 3 Sit Up
– 4 Jump Lunge

Met Con
As Partners Complete:
2000M Row
200 Double Under
150 Sit Up
100 Box Jump
100 KB Swing
100 Plate Push Press (45/25#)

*1 Person working at a time.

Partnered with Kevin. We finished around 23:40ish.

4/19/17

Warm Up
200M Run
10 KBSwing
6 KB Turkish Get Up (3/3)
8 G2Shoulder Sand Bag
10 Russian Twist
6 SB Get Up (3/3)
10 Sand Bag Squat

Mobility
5 Mins Foam Roll
– Thoracic Spine

Met Con
For Time:

200M Run w/ KB (53/35#)

then…

3 Rounds Of:
15 Goblet Squat (53/35#)
15 KB Swing (53/35#)
400M Run

then…

200M Run w/ KB (53/35#)

Jeremey – 11:45 Rx
Charlotte – 15:46

Extra

Tabata Double Under

Jeremey – 225
Charlotte – Air Assault