by jason@boxally.com | Sep 29, 2017 | W.O.D.
Warm up- Baseball Strength- 7 min AMRAP 3 Burpees 9 Russian twists Conditioning- 50 deadlifts (135/95) 40 front squats 30 cleans 20 thrusters 10 snatches *** There will be an 8 am class at 83 tomorrow 9/29. There will be no 9 am...
by jason@boxally.com | Sep 28, 2017 | W.O.D.
Warm up- 2 Rounds 30 Double unders 15 Face pulls 10 PVC Pass throughs Strength- Lateral raise super set Med ball crunches 10-9-8-7-6-5-4-3-2-1 Conditioning- 12 min EMOM 30 double unders 3 hang snatches...
by jason@boxally.com | Sep 27, 2017 | W.O.D.
Warm up- 400m Run Strength- Tabata plank variation Tabata air squat variation Conditioning- “Kelly” 5 rounds 400m run 30 box jumps (24/20) 30 wallballs (20/14) 35 min cap
by jason@boxally.com | Sep 26, 2017 | W.O.D.
Warm up- Jumping jacks Mountain climbers Strength- 7 min AMRAP TGU Conditioning- 21-15-9 Pull-ups Push-ups Sit-ups
by jason@boxally.com | Sep 25, 2017 | W.O.D.
Warm up- 4 Frames Rowling Strength- Knees to chest with medball 10-9-8-7-6-5-4-3-2-1 Rest as little as possible between sets Conditioning- 1000m row Then AMRAP 7 T2B 7 KBS (53/35) 12 min cap
