BOX PROGRAMMING FOR OCT. 3-8, 2016
“As iron sharpens iron, so one man sharpens another.” – Proverbs 27:17
RETEST/TEST WEEK!! PLEASE RECORD ALL DATA THIS WEEK.
SEMANA DE PRUEBAS – POR FAVOR ANOTAR SUS RESULTADOS CADA DIA.
Monday, Oct. 3
FRONT SQUAT 1RM
For Time: 21-15-9 RETEST WOD
DB/KB Thrusters (use the same weight as last time)
Box Jumps (30/24)
Tuesday, Oct. 4
CAPACITY TEST (log your results for both part A&B)
A. MAX EFFORT – ALL OUT!!, for Max Reps/Cals:
1:00min. Wall Balls
Rest 5:00min. Then…
B. WOD T.B.A. morning classes: please do not disclose the WOD to the Community.
Wednesday, Oct. 5
A. 2 ATTEMPTS TO ESTABLISH
MAX UB STRICT PULL-UPS
Rest as needed.
MAX UB T2B
B. FOR TIMES, ALL OUT (REST AS NEEDED BETWEEN)
800m Run (after thirs speed bump, first set of stairs on the right, edificio de circulitos)
600m Run (second speed bump)
400m Run (yellow sidewalk after first speed bump)
200m Run (Door sign on black gate de La Posada Inn
Thursday, Oct. 6
3 Sets Alternating (For Quality, Not Time)
One-legged Romanian Deadlifts (Dumbbells): 5-8 reps each side (heavy but with great mechanics).
Face-DOWN Chinese Planks: 45s-1min
MAX EFFORT L-SIT (OR TUCK)
“Flow” 20 min.
8-10 Ring or Body Rows
10 Empty Barbell OHS
15 Russian Swings
20 Hollow Rocks
Friday, Oct. 7
FOR TIME: RETEST WOD
100/70 Cal Row
50 Wall Balls
30 Chest 2 Bar Pull-Ups
Saturday, Oct. 8
Open Box 9:00AM-12:00PM