ANNOUNCEMENT: All athletes will receive an email today from The BoxHQ. This is our new athlete/billing management system. The email will include a username and password; you will need to setup your account with your preferred credit card info. Please do this over the weekend. Our billing switch-over will take place Nov. 1st. This system will allow us to have better efficiency in athlete tracking and provide you with better services. Please see me if you have any other questions.
Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Bear Crawl (Bent legs)
20ft Bear Crawl (Straight legs)
20ft Broad Jumps
III. Mobility
Impact/Focus: TGU AMRAP
Against an 8:00 Running Clock select a challenging sized KB and complete the following:
Max Reps x Turkish Get-ups
Post reps to comments.
“Malingering”
For time
Row 400m
32 x Overhead Walking Lunges (45lbs/25lbs)
32 x Ring Push-ups
32 x GHD/Abmat Sit-ups
Row 400m
22 x Overhead Walking Lunges (45lbs/25lbs)
22 x Ring Push-ups
22 x GHD/Abmat Sit-ups
Row 400m
12 x Overhead Walking Lunges (45lbs/25lbs)
12 x Ring Push-ups
12 x GHD/Abmat Sit-ups
Post times to comments.
WOD: 15:16 Rx
Turkish Get Ups: 12 x 24kg
Turkish Get-Ups 8:00 20#KB
“Lingering”
22:19
“Turkish Get Ups”: 14 w 25# DB
“Lingerer”: 19:24
25# OH Lunges/RPU/GHD
TGU: 10 @ 35 lbs
Lingering: 19:24
MOD- #25, diamond push ups, abmat
Wod 19:11 ab mat