Wednesday

10/31/18 Warm up: Trainer’s choice Wod: teams of 2 for time of: 10 Burpees 31 Russian Kettlebell Swings (70/56 lb) 10 Burpees 31 Box Jumps (24/20 in) 10 Burpees 31 Push Presses (75/55 lb) 10 Burpees 31 Pull-Ups 10 Burpees 31 Ball Slams (30/20 lb) 10 Burpees 31 Dumbbell Snatches (50/35 lb) 1031 meter Row…

Tuesday

Warm Up: 400m run 3 min surprise game 2 Sets: 10 pass throughs 10 burpees 10 lunges Strength: 4-5 Sets 6-8 tempo pushups (parrallette, floor, or elevated. No sagging!) 8-10 split squats/ side :30 FLR or plank 90 sec- 2 min rest WOD: AirForce 20 thrusters 20 SDHP 20 push jerks 20 OHS 20 front…

Monday

10/29/18

Warm up: group, mobility
2x
12 jumping jacks
12 alt. lunges
10/8 push ups
12 sit ups
10/8 ring rows

Skill/strength: shoulder press, push press, push jerk

Partner Wod: 8RFT
200m run (together)
12 Burpee ball toss (med ball)
24 S2OH 95/65

Run together, split reps evenly.

Monday by Holly

Warm Up: 400m run Group hamstring and shoulder stretches Group barbell warmup ———————————— Strength: Deadlifts 5×4 @ 85% ———————————— WOD: Every 4 min for 16 min Work for 3 min, rest 1 At the start of each interval, run 200. When you get back, max reps of: First Round: Burpees Second Round: Russian KBS (55/35)…

Wednesday

10/17/18 warm up: Group, pvc mobility 3X 5 wall facing squats 5 med ball cleans 6 over the shoulder w/slam ball 6 ball slams Sled pulls, 4x50m each. (as a class) Skill/strength clean and jerk Partner wod. Amrap 20 A does: 2 clean and jerks 135/95 4 back squats 135/95 6 burpees over bar B…