Main – XCELLERATE

View Public Whiteboard

Warm-up

Coaches Choice (No Measure)

XCELLERATE

Metcon (Calories)

Treadmill

Spin

Row

Bum Kickers

double KB swing

Grass Hoppers

Main – WOD

View Public Whiteboard

Warm-up

Coaches Choice (No Measure)

Skills

Drop Snatch

Metcon

Metcon (Time)

80’s WOD

800M Run

80 Lunges

80 Double Unders

80 Sit-Ups

80 Double Unders

80 Lunges

800M Run
Those who don’t dress 80’s must do 80 second air guitar solo

Main – XCELLERATE

View Public Whiteboard

Warm-up

Matt Chan (No Measure)

– 25 Jumping Jacks hands touch behind

– 10 Jumping jacks forward and back

– 4 each side Lunge, elbow to ankle point

– 6 each side Single leg lateral lunge (push knee out)

– 10 swings Bend at hips and twist

– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)

– arm circles (small, medium, large)

– wring the arms out

XCELLERATE

Metcon (Calories)

Run

Spin

Row

Crab Walks

Butterfly Sit-ups

Burpees

Main – WOD

View Public Whiteboard

Warm-up

Matt Chan (No Measure)

– 25 Jumping Jacks hands touch behind

– 10 Jumping jacks forward and back

– 4 each side Lunge, elbow to ankle point

– 6 each side Single leg lateral lunge (push knee out)

– 10 swings Bend at hips and twist

– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)

– arm circles (small, medium, large)

– wring the arms out

Skills

Coaches Choice

Metcon

Bench Press (5-5-5-5-5-5-5-5-5-5)

Squat Clean (2-2-2-2-2-2-2-2-2-2)

Challenge

10 min row at conversational pace