Box News: 6 Week Nutrition Challenge Starts this Saturday! We will do a benchmark HeroWOD @ 9am like usual, followed by any preliminary testing/measurements you want taken, and the 1st Nutrition Lecture will start at 10am!
Next Tuesday the 9th, we will be hosting a ‘Pamper Event’ from Wellman Family Healthcare from 4-6pm. Sign-up sheets are on the counter to reserve your free 15min massage! LIMITED SPOTS AVAILABLE!
Athlete Kori killing some front squats! Look at that concentration! #frontsquat #wcw #fitmom
20min for Warm-up, Mobility, & Instruction
2 Rounds
40sec Jump Rope
20sec REST
40sec WBS
20sec REST
40sec HR Push-Ups
20sec REST
Then, Mobility
Internal/External Shoulder Rotations, 2min/side
PVC Shoulders, 2min
T-Spine Ext, 2min
Then, 5reps w/empty bar or PVC
Hang Power Clean
Elbow Rotations
Shoulder Press
Push Press
Push Jerk
Warm-up Complex
Strict Press + Push Press + Push Jerk
-1 set of the complex every 90sec for 15min (10sets)
-Start as light as desired and build as heavy as possible.
-Can be from the racks.
15min AMRAP:
60 Double-Unders
30 WBS 20/14
15 Shoulder-to-Overhead 95/65 (+135/95)
Strength/Accessory: 5 x ME L-Sit Hang
Skill/Conditioning: 2 x 1k Row, 2min rest between
Mobility: Lax Ball to Shins/Ankles
Leave a Reply