March 13, 2019

Warmup 0-10

Stabilizer 10-20

:30 on/:15 off x4 

Sit Outs (Breakdancers)

TRX Low Pikes

DB Renegade Row

Metcon 20-50

“Daylight Savings WITH THE GIRLS” (Tgiving Mod) For Time-25min Cap

(Stagger Groups at different house starts)

"Angie's" House (@TRX/Wall)

20 TRX Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

20 Wall Balls (20/14 lb)

20 MB Ground-To-Overheads (14/20lb)

"Helen's" House (KB shelf)

400 meter Run

30 Kettlebell Swings (24/16kg)

"Fran's" House (Bikes)

400 meter Run

30 Thrusters (25/35 lbs)

"Kelly's" House (Boxes)

400 meter Run

30 Box Jumps (24/20 in)

Cooldown 50-55

March 7, 2019

Warmup 0-10

Stabilizer 10-15

:30/:10x4 

DB Cross Body Chop

Straight Leg Deadbug

Strength 15-30 (go for weight, not speed)

:30/:15x4 (Alt two movements)

KB swing

Staggered Stance DB Row

DB Snatch

MB Toe Taps

Metcon 30-50

Complete For time (Run 2nd heat after first group completes 1,000 meters) 15min cap

Row 1,000 meters

30 Wall Balls

15 pushups

Row 500 meters

20 Wall Balls

10 pushups

Row 250 meters

10 Wall Balls

5 Pushups

Cooldown 50-55

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