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WODIFY – Download the WODIFY app, starting in January, all athletes will need to “ENROLL” into the class they are attending. Super easy with the app or done at one of the kiosk stations we will have set up at the Box.
Many of you have received an email from Wodify asking you to sign a waiver, please do so. Once we get membership plans transferred over you will be asked to resign a membership contract. We appreciate your patience while we make this transition. IF you have not received an email, let SARA know so we can get you set up in the system with a correct email. 

Dynamic Warm-Up – Mobility

Prepare  for..

A. WOD:  

25 min AMRAP

1 rope climb

10 Dumb Bell clean L arm 50/35, 40/25, 30/15

10 DB Front Rack walking lunge

10 DB clean R arm

10 DB Front Rack walking lunge

400m run

10 DB cleans are to be performed with the L arm. 10 walking/alternating lunges will then be performed with the single DB in the FR on that same side. This will then be repeated with the R arm.

Don’t overcomplicate the single arm DB clean :) New movement, treat it like a snatch but instead of going overhead it comes to a rest at the shoulder.

COOL DOWN

B. Above and Beyond:

Mobility: posterior shoulder / upper back. 5 minutes per side.
Anterior shoulder / chest. 5 min per side.

C. Strongman:

For Time
250ft Farmers Carry @ BW per hand
25 Strict Ring dips
200ft Farmers Carry @ BW per hand
20 Ring dips (1st 10 strict rest kipping)
150ft Farmers Carry @ BW per hand
15 Ring dips (1st 10 strict rest kipping)
100ft Farmers Carry @ BW per hand
10 Ring dips (1st 5 strict rest kipping)
50ft Farmers Carry @ BW per hand
5 Strict Ring dips

Then

Assault bike

6rnds
:30 on :30 off go as hard as possible (GAHAP)

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