Warm-up:
-15 PVC to the sky
-30 Pass through (bring hands in closer than last time)
-10 Squats
-10 F-squats
-10 OH Squats
-5 Samson Stretch each leg
-10 yd. duck walk (fwd. and rev.)
-Foam roller (loosen tight back)
Skills before workout:
-20 Push press
-1 rope climb
WOD (Station Rotation)
-Ladder Work (compliments to Blair)
-Back Squat (Male 95lbs., Female 60lbs.)
-Burpee Pull-up
WOD details at the BOX. Have Fun!
Weekly Schedule:
Monday, 3/7/11 @ 7:30pm
Tuesday, 3/8/11 @ 7:30pm
Wednesday, 3/9/11 Rest Day
Thursday, 3/10/11 @ 7:30pm
Friday, 3/11/11 @ 6:00pm
Saturday, 3/12/11 @ 7:30pm
Sunday, 3/13/11 Rest Day
I like the way you spell out everything involved in warmup. Also appreciate the shout out. Come on out everyone.
ReplyDeleteGood workout Beau. I love the teamwork. I feel like if I slow down or give in, other people are suffering. Love the Box!
ReplyDelete