Tuesday 10/11
Strength- Every 2:00
3-3-3-2-2-2-1-1-1 Back Squats
Build based off feel
WOD- OTM x 15 mins
1 Wallball + Max Burpees
2 Wallballs + Max Burpees
3 Wallballs + Max Burpees
4 Wallballs + Max Burpees
Etc… through set 15
Score= total burpees
Monday 10/10 - normal schedule
We will be running our normal schedule today during Columbus Day
Registration is open for the Turkey Tourney! Find the sign up sheet in the lobby. Register by Oct 23rd for guaranteed annual long sleeve shirt.
WOD- 20 min AMRAP :
1 Power Clean
1 Ring Muscle-up (mod to dips x2)
100 Meter Run
2 P. C. + 2 MU + 100m Run
3 P. C. + 3 MU + 100m Run
Etc….. (185/135)
POST WOD- Alt. OTM x 10 mins
Even : Moderate Row
Odd : Plank (:45)
Friday 10/07
Monday- Columbus Day- normal schedule. All classes will be on
Body Armor- 4RNFT
12 DB Bench Press
15 Glute Bridges
:30 Handstand Hold
:30 Wall Sit
WOD- For Time
50-40-30-20-10
Sit ups
DU
20 KB Swings (53/36)
Thursday 10/06
TT22 Sign-up sheets are now up in our lobby! 12 team cap for both mens and womens divisions. This is an “all levels” competition. Sign up by October 23rd to guarantee your annual long sleeve shirt!
WOD- For Time
800m Run
40 Burpees
10 Squat Cleans (135/95)
800m Run
30 Pull ups
8 Squat Cleans (155/105)
800m Run
20 Burpee Pull ups
6 Squat Cleans (185/135)
800m Run
10 Bar Muscle Ups (mod to 20 C2B)
4 Squat Cleans (205/145)
Wednesday 10/04
This Monday -Columbus Day- we are running a normal schedule. All classes are on.
WOD- For Time
15-12-9-6
Deadlifts (225/155)
Cal Row x2
6-9-12-15
T2B
Cal Row x2
POST WOD- 5RNFT
:20 KB Farmers Hold
:20 KB Front Rack Hold
:20 KB OH Hold
Suggested 1:00 rest between rounds