* NICE CHANGE OF PACE TODAY BEING OFF THE CLOCK. A TON OF PR'S TODAY! EVERYONE WHO CAME TODAY PR'D IN ATLEAST 1 OF THE 3 MOVEMENTS. GREAT JOB EVERYONE!
** FRIDAY NIGHT PARTY AT THE CABANA AT 8PM. BRING $35 AT THE DOOR. YOU WILL GET A WRIST BAND FOOD AND BOOZE. MAKE SURE WE ARE TIPPING THE WAITER/WAITRESSES AS WELL.
*** IF YOU ARE ON THE IOU LIST FOR PROTEINS/WATERS PLEASE MAKE SURE WE HAVE THE MONEY BY TOMORROW. THANKS.
 |
| 7PM GRADUATES! WELCOME TO THE KOB FAM. |
 |
| 7AM ELEMENTS GRADS! WELCOME TO THE KOB FAM. |
WARM-UP
SETUP AND STANDARDS FOR FILTHY 50
DYNAMIC STRETCHES
"FILTHY 50"
50 REPS OF EACH
BOX JUMPS (20 INCHES EVERYONE)
JUMPING PULLUPS
KB SWINGS(35/26)
WALKING LUNGES
KNEES TO ELBOWS
PUSH PRESS(BAR EVERYONE)
BACK EXTENSIONS(IF WOD IS NOT DONE AS RX YOU WILL DO SUPER-MANS)
WALLBALLS (20/14)
BURPEES
DOUBLE UNDERS
No comments:
Post a Comment