Thanks for coming out to the Red Bull Wings For Life kick off party. If you would like more info on this awesome event, visit wingsforlifeworldrun.com you can sign up to go to the run at CCP. Transportation will be provided!
These are WODS 2 and 3 for the Spring challenge. All 4 of the challenge WODS are posted at the box. Remember that your attendance counts toward your overall score. You can submit extra credit WODS (with photo proof) for a maximum of 7 points per week.
WOD 2
8 min AMRAP
5 burpee box step ups at the top of each minute
max deadlifts for remainder of minute rx (225/135) scaled (135/95)
WOD 3
relay for time
100 m farmer’s carry (each partner) RX (75/55) scaled (55/35)
100 m oh plate lunges (each partner) RX (45/25) scaled (25/15)
100 m partner over unders (1 time together)
100 m sprint (each partner)
4.13.15
Skill focus:
HSPU and hand stand walks
WOD
3rft
10 hspu
15 ring dips
20 pullups
30 pushups
40 situps
Congrats to Sebastian and Jessilyn who were engaged this weekend and congrats to the Illas family who welcomed their daughter, Vivian Rose, on Sunday!
4.11.15
Thanks for coming out to the Red Bull Wings For Life kick off party. If you would like more info on this awesome event, visit wingsforlifeworldrun.com you can sign up to go to the run at CCP. Transportation will be provided!
These are WODS 2 and 3 for the Spring challenge. All 4 of the challenge WODS are posted at the box. Remember that your attendance counts toward your overall score. You can submit extra credit WODS (with photo proof) for a maximum of 7 points per week.
WOD 2
8 min AMRAP
5 burpee box step ups at the top of each minute
max deadlifts for remainder of minute rx (225/135) scaled (135/95)
WOD 3
relay for time
100 m farmer’s carry (each partner) RX (75/55) scaled (55/35)
100 m oh plate lunges (each partner) RX (45/25) scaled (25/15)
100 m partner over unders (1 time together)
100 m sprint (each partner)
4.10.15
15 min AMRAP
15 V-ups
10 dumbbell snatches (35/25) rx (55/35) rx+
5 TGU using same dumbbell
then, a plank hold contest
Drop before 2 minutes, do 40 burpees.
drop before 3:00, do 30 burpees
drop before 4:00, do 20 burpees
drop before 5:00, do 10 burpees
after 5:00, no burpees!