Wednesday, October 25, 2017

Partner Day

Here is the challenge for today. There are 4 parts to a better day.

1. Wake up, look in the mirror, and say to yourself "today I am choosing happiness"
2. At some point during the day, help someone else out. Examples: open the door for someone, let someone in line during heavy traffic, buy someone a coffee, pay for the person behind you in the drive through and so on.
3. At the end of the day, text someone telling them something positive. Examples: Text a family member that you haven't talked to in a while and tell them how much you miss them. Text a co-worker or fellow athlete and tell them what a great job they did today. Text one of your children and tell them how proud of them you are (or all of the above)
4. Show up to your box on Thursday and work out!

Group warm up:
2 rounds
30 Meters sumo walks (stay below parallel)
30 meters toy soldier marches (leg swings)
10 Banded pass throughs in a Squat

HSPU progressions
From a Box, Wall walk ups (touch chest), kipping from a mat, kipping from a flat surface, kipping from a 2-plate deficit, kipping from 4 plate deficit, kipping from a parallette.
Try each one and advance based on where you are.

Partner metcon:
5 min for each Station - no rest between stations
Station 1 - 150 Russian KB Swings 52/35, 39/22, 35/20
Station 2 - 125 Sandbag Hang Cleans 40/30
Station 3 - 100 Wall balls 20/14, 14/10, 14/10
Station 4 - 75 HSPUs flat surface, 1 abmat, box or wall walk ups

*in the remaining time of each 5 minute window, do as many jump ropes as possible
*The Score is how many jump ropes you complete at the end of the 20 minutes
*1 point for every double under or every 2 singles

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