benvfr Just another day in the life of Assistant Coach, Ben V. 

 

1. Review, as a group, the elements of the pre-class dynamic warm-up.

2. Work your way through all ten stations of the WOD, doing reps of each exercise to complete your warm-up.

2. "Team Chuck Norris!"

For time:

  • 100 Box jumps 24/20"
  • 100 Jumping pull-ups
  • 100 Kettlebell swings (35/25lbs)
  • 100 Walking lunges
  • 100 Knees-to-elbows
  • 100 Push press 45/35lbs
  • 100 Back extensions
  • 100 Wallballs 20/14lbs
  • 100 Burpees
  • 100 Double-unders

Teams of two, working “I go, you go.” 4 minutes at each station to complete the required reps. If you get all 100 before time is up, move to the next station.

LIII: as rx’d.

LII: 60 reps at each station (30/athlete)

LI: not for time, 3 x 10 reps of box jumps, kettlebell swings, walking lunges, knees-to-elbows, push press, burpees, double-unders. Rest as necessary between efforts.

Have fun!

 

STARTING NEXT WEEK! email: ayn@pioneervalleycrossfit.com for more details!

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