WOD
Spike
Teams of 2
3 rounds
2000m/1750m Row
30 Synchro Dumbbell Front Squats (50s/35s)
Individual Option:
3 rounds
1000m/850m Row
30 Dumbbell Front Squats (50s/35s)
L2: DB’s (35’s/25’s)
L1: 1500/1200, DB’s (35/25)
Mayhem Mini-Pump – Shoulder/Glutes
4 Rounds
10 Barbell Strict Press @ moderate weight
10 Bottom-Up Single Arm Standing KB Press @ moderate weight
10 DB Snow Angel Raise @ moderate weight
10 GHD Hip Extension @ maintain quality
10 Band Pull Through @ moderate weight
-Rest 3 min b/t round-
BOX BRIEF
January challenge!
Dry January:
January is the perfect time to evaluate your relationship with alcohol. Whether you are cutting back or sober curious, going 31 days alcohol free can benefit everyone. Here are 5 benefits of not drinking alcohol for 31 days:
- You’ll look better
- You may lose weight
- You’ll sleep better
- You’ll feel better
- You’ll be happier
Lunge Challenge:
Rules for the Lunge Challenge:
- You must complete 20 lunges each leg (40 total) each day in September. That’s a total of 600 lunges each leg (1200 total) for the month (30 days).
- You can catch up (ex. doing 60 lunges if you missed two days) but you cannot do extra lunges to get ahead.
- You can do them anywhere (school, work, gym, church, grocery store, etc.).
- Lunges done in warm-ups and WODs count.
- Tally total reps on the whiteboard DAILY and keep a personal tally of your own.