WOD
Toucan
Teams of 2
250 Wallballs (20/14)
200/150 Calorie Row
100 Box Jumps (24/20)
50 Devil’s Press (50’s/35’s)
L2: WB’s 14/10, 150/120 Cal, BJ 20/14, 35’s/25’s
L1: WB’s 10/8, 120/100 Cal, BJ 14/10, 25’s/15’s
Option 1: Gymnastics Skill Work
Rope Climbs: Week 2 Day 2
12 minute EMOM
[Complete as much work as possible within the minute]
Minute 1: Advanced & Intermediate: Chin Ups, Scaled: Toe Assist Chin Up
Minute 2: V-Ups on Floor
Minute 3: Plate Pinch Carries [15/10lb plates]
Minute 4: Rest
Option 2: Mayhem Mini-Pump –Glutes and Shoulders
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
BOX BRIEF
May Challenges!
Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.
Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang