There will be no 6:15pm class tomorrow! Enjoy your Halloween!
Monday, 10/31/16:
gymnastics:
alternating tabata:
pull-ups
ring dips
WOD:
10 rounds:
7 sumo deadlift high pulls (95#/65#)
7 front squats
7 push jerks (95#/65#)
gymnastics:
alternating tabata:
pull-ups
ring dips
WOD:
10 rounds:
7 sumo deadlift high pulls (95#/65#)
7 front squats
7 push jerks (95#/65#)
conditioning:
row 2000m
WOD:
AMRAP for 8 minutes:
10 back squats (155#/105#)
10 strict pull-ups
strength:
5×5 overhead squats
WOD:
24-18-12
deadlifts (225#/155#)
double unders x3
conditioning:
tabata bike for calories
WOD:
AMRAP for 5:00, 3:00, 1:00, 3:00, 5:00:
5 ring rows
7 push-ups
9 thrusters (45#/35#)
1:00 rest between rounds
conditioning:
2x800m run
2:00 rest
WOD:
AMRAP for 14 minutes:
30 sit-ups
20 toes to bar
10 hang power cleans (135#/95#)
gymnastics:
12 rounds:
every 30 seconds:
3 muscle-ups
WOD:
3 rounds:
500m row
12 burpees over the rower
21 box jumps (24″/20″)
midline strength:
25-20-15
GHD sit-ups
WOD:
AMRAP for 10 minutes:
2 push press (115#/85#)
2 calorie bike
*add 2 reps per movement, per round
conditioning:
tabata:
double-unders
WOD:
8 rounds:
200m run
16 kettle bell swings (53#/35#)
conditioning:
tabata:
double-unders
WOD:
8 rounds:
200m run
16 kettle bell swings (53#/35#)
conditioning:
3×30/24 calorie bike
2:00 rest
WOD:
AMRAP for 12 minutes:
15 wall balls (20#/14#)
10 toes to bar