Saturday 10-21-17
In teams of two, two min per station
3 rounds
– sled push/ pull
– deadlifts 225/155
– American KB swing 70/53
– GHD sit-ups
– box jumps 24/20
-rest
Friday 10-20-17
Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 jumping lunges
Wod
20 min AMRAP
500 m row
50 double-unders
Thursday 10-19-17
Warmup
400 m run
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
27-21-15 reps for time of:
back squats 155/105
Handstand push-ups
Wednesday 10-18-17
Warmup
500 m row
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
Wod
30 min EMOM
1 Clean and jerk
Keep working up to an attempt at a PR, once you miss 2 tries, lower weight to a manageable …
Tuesday 10-17-17
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 goblin squats 35/25
2 min rest
Wod
3 rounds for distance:
5 minutes of running
5 minutes of rest
Monday 10-16-17
Warmup
400m run
3 rounds
10 push-ups
10 sit-ups
10 squats
2 min rest
Wod
3 rounds
10 knees-to-elbows
10 power snatches 95/65
10 knees-to-elbows
10 burpees
Sunday 10-15-17
Open gym 2-3
Saturday 10-14-17
*****
Closed for Festivus games, come out to Black-Box and check it out.
Friday 10-13-17
** we will be closed on Saturday to cheer for of festivus competitors. Come out and cheer if you can. If you’d like to compete, you can sign up the day of the event at 8:00am
Warmup
400 m run
3 rounds
10 ring rows
…
Thursday 10-12-17
Warmup
Fish game
3 rounds
10 jumping jacks
10 burpees
10 sec squat holds
2 min rest
Wod
Front squats
5-3-3-1-1-1-1-1