WOD Blog

Fri, Mar 11 2016

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (1651 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


BrianYes 
JulieYes 
KevinYes 
MichaudYes 
R.Yes 
RayYes 
TaneshaYes 
ToddYes