10-31 WOD

Get ready to burn some calories!

Thursday’s WOD

Warm up/mobility = see board

A. 4 Sets
Thruster x 3 reps
Rest 90 sec exactly
** Add weight each set

B. Run 1200 meters
20 Bar Facing Burpees
20 Deadlifts (225,125)
20 wall ball sit ups
20 burpees
20 power cleans (155/120)
20 empty barbell thrusters
Run 600 meters

ROLL

10/30 WOD

Tuesday’s WOD
WarmUp
Row 500m
Mob: QuickHip
2 Rounds
6 PushUp
6 Squat
A. Take 10 minutes to build to a heavy triple SquatClean
B. “Elizabeth”
21-15-9
SquatClean (135/95 lb)
RingDip
Cool
Weep
Roll

10/28 Annual Halloween WOD/party

Sunday: The Broomstick Mile” (PVC pipe or bar)

No 2pm or 3pm class see you at 4pm for our Halloween WOD /party!

warm up- see board

25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400 meters
25 Shoulder Press
25 Push Press
25 Push-Jerk
Run 400 meters
50 Squat Cleans
Run 400 meters
50 Snatches
Run 400 meters

ROLL

10/25 WOD

Thursday’s WOD

warmup/mobility=see board

A. 5 Sets
2 HangSquatClean + 1 SplitJerk
Rest 60 sec
B. EMOM7
BackSquat x 2 reps @ 90% of 3RM
$$ 5 Sets
FrontSquats x (1 pause(5 sec) + 1 regular) reps : near heaviest possible
Rest 90 sec
C. For time:
Row 500m @100%
Rest 1 min
30 KB Snatches 32/24kg
Rest 1 min
Row 1000m
Rest 1 min
50 KB Snatches 32/24kg
* KB Snatches are total reps of both arms and may apportioned in any manner.