Wednesday 10/21
Strength- OTM x 10
2-2-2-2-2-1-1-1-1-1
Squat Snatch
buikd based off feel
WOD- Every 90s x 10 rounds
100m Sprint
125m Row
Tuesday 10/20
WOD- For Time
200 DU
100/75 Push Ups
50 Deadlifts (185/125)
Post WOD- 3 RNFT
12 DB Bench Press
12 Strict Pull ups
Monday 10/19
Incredible job to all who came down to our 2nd 5k Run!!
Strength- Every 3:00 x 5 sets
5 back squats
increasing weight
WOD- 12 min AMRAP
20 Push Press (75/55)
30 Air Squats
Saturday 10/17- 5k run!
Today’s the day! Our 2nd annual 5k Run!
Doors at 8:30am
Course briefing at 8:45am - please be here by this time!
Start at 9:00am sharp!
Bring water- wear layers- and have fun with it!!
See you there!
Friyay 10/16
Saturday’s 5k is a GO! Doors at 8:30am Course briefing at 8:45am (please be to the gym by this time) 9:00am start!
Strength- OTM
3-3-3-3-2-2-2-2-1-1-1-1
Power cleans Increasing weight based off feel
WOD-“Awful Annie- modified”
50-40-30-20-10
DU
Sit ups
5-4-3-2-1
Power Cleans (185/125)
