REST DAY! Ok, it’s been a while since I’ve actually posted this on the site. It’s just a reminder to everyone how important it is to take a break. The Box is still open for sessions today, we just aren’t posting the WOD on-line!
Our Saturday session @ 9am returns tomorrow! Hope to see everyone there!
Today we will practice some explosive movements. Short bursts of power with brief periods of rest. We will go over the details in the gym, but we will be concentrating on: Squat Cleans, broad jumps & sprints.
“Fight Gone Bad”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
“The Poopy Diaper”
As many rounds in 20 minutes of:
5 Thrusters
7 Hang cleans
10 Sumo-Deadlift High Pull
*Men = 95lb, Women = 65lb
Test = 500m Row
WOD = As many rounds in 12 Minutes of:
3 Burpees
6 Pullups
9 Pushups
Awesome job to everyone who participated in today’s OROC 5K!
30 Squats…5 Burpees
25 Wall balls…10 Burpees
20 Deadlifts…15 Burpees
15 KB swings…10 Burpees
10 Push press…5 Burpees
3 rounds of:
10 Back squats (80% Max effort)
10 Strict Pullups
*Rest as needed between sets
