Wednesday, March 18th, 2020
Work Out of the Day
REMINDER:
CROSSFIT REBELS IS CLOSED FOR WORKING OUT DUE TO COVID19.
YOU MAY COME IN TODAY TO SIGN OUT ONE PIECE OF EQUIPMENT FOR WODS AT HOME.
HOME GYM
METCON
(AKA you have an at-home gym)
- For Time:
15 PSn 95/65
15 Thr 95/65
15 Lat Burpee over Bar
200m Run
10 PSn 95/65
10 Thr 95/65
10 Lat Burpee over Bar
400m Run
5 PSn 95/65
5 Thr 95/65
5 Lat Burpee over Bar
800m Run - Murph Conditioning
Min 1: 1 Pushup
Min 2: 2 Squats
Min 3: 2 Push ups
Min 4: 4 Squats
*Continue adding +1 pushup each odd minute, and +2 squats each even minute.
REBEL EQUIPMENT
METCON
(You rented a DB/KB/SandBag from Rebels)
- For Time:
30 Alt DB PSN
30 Single DB thruster
15 Burpee over DB
200m Run
20 Alt DB PSN
20 Single DB thruster
10 Burpee over DB
400m Run
10 Alt DB PSN
10 Single DB thruster
5 Burpee over DB
800m Run - Murph Conditioning
Min 1: 1 Pushup
Min 2: 2 Squats
Min 3: 2 Push ups
Min 4: 4 Squats
*Continue adding +1 pushup each odd minute, and +2 squats each even minute.
NO EQUIPMENT
METCON
(You do not have any gym equipment at home)
- For Time:
45 Jump overs (find something tall to jump over)
45 Squat jumps
15 Burpees
200m Run
30 Jump overs
30 Squat jumps
10 Burpees
400m Run
15 Jump overs
15 Squat jumps
5 Burpees
800m Run - Murph Conditioning
Min 1: 1 Pushup
Min 2: 2 Squats
Min 3: 2 Push ups
Min 4: 4 Squats
*Continue adding +1 pushup each odd minute, and +2 squats each even minute.
NEWS & UPDATES
Hey Rebels!! Effective Wednesday, Mar 18th, Rebels will close due to the Coronavirus.
We hate that it’s come to this.
We have programming plans to get you guys set up at home to train along the same programming template. Check the blog, Instagram and facebook daily for the wod and alternates. Text us on the box phone if you have any question.
We pray this virus crisis ends quickly and we can all get back to some sense of normalcy. Take this opportunity to train with your family!!
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