Sat, Feb 15 2014 |
Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (2559 days ago) |
'Roxanne' Burpee and 'Sally' Up and Down(Check In) Warm Up: 25 jumping jacks 50 feet alternating toe touches 25 jumping jacks 50 feet alternating knee hugs 25 jumping jacks 50 feet alternating figure fours 25 jumping jacks 50 feet alternating quad/hip stretch Skill: Burpee for form Back Squat (high bar) for form WOD: (1) Roxanne - play the song Roxanne by The Police. Start with continuous jumping jacks. Every time you hear them sing Roxanne you must do a Burpee. (keep up with your reps, continue with jumping jacks throughout the entire song) (2) Sally - play the song Sally up/Sally down. The movement is a high bar back squat with 45/25 lbs (RX) 25/15 rx2. Every time they sing Sally down, you go down and hold the squat position until they sing Sally up. You continue this until the end of the song. (keep up with your reps, down hold...up equals one. Cash out: 3x30 second 3rd world squat hold
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