Boo!

10/31/17

Warm up: trainer’s choice
Strength: deadlift
Building to a heavy single
warm up to 50% of 1rm then 5×1

Wod: Amrap 15
Ascending by 2’s
*
Pull ups
burpees

* = 3 Deadlift 225/155

Begin each round with 3 DL. Ladder up the pull ups & burpees.

10/24/17
warm up:group then 2x
15 jumping jacks
10 air squats
8 push ups
5 pull ups/ring rows

EMOM 10
even 7-10 ring push ups
odd 10 V ups

Wod: 2 RFT
100 double unders/200 singles
25 wall balls
25 burpees
25 kb swings
25 ab mat sit ups

New week!

10/23/17
warm up: 400m run/row, Group mobility.
2 rounds of Cindy:
5 pull ups,10 push ups,15 air squats.

Strength: 4 RNFT
8 Shoulder press(from floor,slowly building)
Between sets 10 bicep curls (per arm)25/15

Wod: Amrap 15
8 hang power clean and jerk 95/65
8 T2B
100m run

Rx+ 115/85

Monday Fun Day!

10/16/17 Warm up: group mobility 2x 15 air squats 10/8 push ups 5 burpees Skill: review oh squat. Building to determine EMOM weight.   EMOM 10 7-10 OH squats 7-10 Burpees   Wod: “Don’t overthink” 10 pull ups (descending by 1’s) 2 Air squats (ascending by 2’s) 8 push press after each round 95/65  …

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