Monday 1/1/18
HAPPY NEW YEAR!!
NO CLASSES TODAY.
WHITEBOARD=1NewYearsGoal
Wednesday 1/3/18
pushySQUATTER
1 mile run
50 push ups (modification, 3 sec plank for each rep)
100 air squats
400m run
100 air squats
50 push ups
1 mile run
Spend time grinding out quality push ups!
Wear your vest!
WHITEBOARD=time
Thursday 1/4/18
pullSTRENGTH-We have done a lot of pushing this year so come on in for some back and bis #2uge
Saturday 1/6/18
FIREstarter
2 min max assault bike
5 min max dBOS
1 min rest
400m farmers walk
2 min rest
800m sandbag carry
3 min rest
1600m run
Your time for dBOS starts at 2:01 (no break after bike) and ends at 7:00, everyone farmer walks at 8:00.
Got a vest? Put it on after dBOS, for the walk, carry and run.
WHITEBOARD=assault bike calories/dBOS#/total time
Sunday 1/7/18
Remember when we used to row? See you all in the am!
KENNELcough
PartnerWOD both partners row each step of the ladder
- (900)*
- 800
- 700
- 600
- 500
- 400
- 300
- 200
- 100
40min time cap
If total meters is finished before 40min, partners do alternating 200m sprints for total meters until cap.
WHITEBOARD time/total meters rowed/DAN
12/12/17
10/3/17
4/25/17
1/24/17
10/25/16
8/29/16
5/17/16
4/3/16
2/2/16
11/25/15