Wednesday & Thursday
-Remember the super awesome competition our box hosted last month? Well super awesome Volt Chris aka CVL filmed it & put this Sizzle Real together for everyone!
Even cooler? We rocked the last event so hard we were asked to host their next event on Saturday August 16! It’s at night again & it’s a partner competition!
1 guy 1 gal…team up & let’s have a blast!!!
A1. Overhead Squat x5 rest 30 sec [from a rack sub to Front Squat/Zercher Squat as needed]
A2. GHD Back Extension x8-10 rest 1 min
Weighted as needed only do 4 sets of A2
B. 3 rounds for time
21x Box Jump
Fitness: Goblet Squat + BJ & Step Down or step up step down
Performance: close to ‘nancy’ weight of 95/65 +24/20″
Sport: 135/95# + 30/24″
MAP: 7:30am & 6:30pm!
2 min on 1 min off x12 No big rest period…
1. 50m run +8x alt arm DB Snatch [4 each arm]
2. Row for Cal at 1k pace
3. 5x Box Jump & Step Down [step up as needed] + 8x KB Swing
Stations 4 5 6 are repeats of 1 2 3. Same for 789 & 10 11 12
Start at your most challenging station & chase adaptation!
And Thursday’s Benchmark Training
Fitness Only [6:30pm – perfect for our new Volts & Vixens!]
Skill: Kipping Pull Ups
Benchmark WOD: ‘Lil Angie’
50x Pull Up/Ring Row
75x Push Ups
100x Sit ups
A. Best of 3 attempts standing triple jump [Single Leg Power test]
-both legs jump jump onto non-dominant leg then to dominant leg then stick the landing!
B. Angie [30 min cap]
100 reps of each for time [in order]
100 pull ups
100 push ups
100 sit ups
Fitness: 50x Pull Ups/Ring Rows 75 Push Ups 100 sit ups 100 squats – scale through this volume as needed
Performance: As written
Sport: CtB Pull ups