Thursday 3/1/18

The team spirit winner for 18.1 was our purple-wearing team, 2Fit 2 Quit! With the team spirit points, they are our early points leader for the CFIL Intramural Open (current scores displayed at bottom of that page!).

Tonight we find out what is in store for 18.2. Which team will come out on top this weekend???


“Tune-Up V2” (No Measure)

Specific focuses for each movement are listed but the goal on each is to move quickly and well. Most should take under 30 seconds. Choose weights/scale # reps as appropriate.

EMOM 20′ (4x through):

1- 10 Burpee Box Jump-Overs (24/20) [aim to do these as quickly and efficiently as possible]

2- 10 Unbroken Wall Balls (try to go heavier or higher than you typically do – can use slam ball if you want to go over 20#) [focus on exploding out of the bottom of the squat]

3- 10 Unbroken Hang Power Snatches*

4- 10 Unbroken Thrusters*


*Choose a light-moderate weight for the barbell movements (can be same or different weights) that allows you to move well and quickly on all reps (fast cycling)


GUT SMASH with Slam Ball – 3+ mins, with at least a few deep breaths in each spot you leave the ball

See video linked here:

Categories: WOD

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