0886:

WOD: 30 Minutes – No Measure

  • Run 350 m
  • 10 m spiderman lunges
  • 1 wall walk
  • 10 monkey squats
  • 10 row boat sit ups
  • 25 abmat sit ups
  • banded hip floss 2×0:45 each side
  • shoulder band distraction 2×0:30

Finish: couch stretch 4×0:45

0806:

WU: COACH’S BREIF on movements below: Then send them.

WOD: Not for time

  • 800 m run
  • 50 mt climbers
  • 20 hollow rocks
  • 15 strict push ups
  • 30 squats
  • 400m run
  • 100 bicycle SU (1-fers)
  • 1 minute starfish plank hold
  • 15 strict push ups
  • 30 squats
  • Run 200 m
  • 4X10 bb OHS (hands 1” closer than previous day) go lighter if you can’t do!)
  • 30 bb tempo squats – 4 sec. down, 2 hold 0 up)

STRENGTH: PRESS 4X10@50%

0703:

Thank you for the great effort in session 1 teen campers. Can’t wait to teach you more in Session 2 starting Wednesday.
WU: 5 minute mobility then right to wod.
WOD: DOC
• Hearts = Burpee
• Spade = bb jumping split squat or OHS
• Club = weighted sit up
• Diamond = Pull up
• Joker = 200 m run
GA: Cut all reps in ½

STRENGTH: 4X10 seated press @50%

0690:

Hooya to Danielle, Kokoro 32 Graduate! Danielle came in very prepared for the 50 hour experience. She had shown exceptional resolve with the ability to lead and most important be a good teammate. You represented yourself and all of us that train with you at 2120 to the highest standard. I am very proud of you Danielle for you will always be our first Kokoro graduate at CrossFit 2120. CDM
WU: Set Up!
WOD: 20 minutes FQ
• 6 KB SDHP
• 3 kb clean – PP (3R-3L)
• 6 KB Swing
• 10 push ups
• 12 squats
• 200 m run
STRENGTH: DL 2X5 50% 2X5 60% 2X5 65%