October 2020

Friday 10/30/20

Strength

5×4 Touch n Go Power Snatch

WOD

4 Rounds, Each For Time:

15/10 Calorie Bike

200m/160m Row

10 Toes to Bar

10 Power Snatch (75#/55#)

*Start a new round every 4 minutes

*Rounds 2 and 4 performed in reverse

Jodi Hierholzer, Chris Pollock and 8 others

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Thursday, 10/29/20

WOD

For Time:

150 Double Unders

50 Strict Handstand Push Ups

30 Bar Muscle Ups

Wednesday, 10/28/20

WOD

For Time:

10-8-6-4-2

Power Cleans (185#/135#)

*25 Wall Balls After Each Round

Core Strength

Every 2 Minutes For 5 Sets:

20 Second L Sit Hold

Tuesday, 10/27/20

*Classes canceled due to weather

Home WOD

3 Rounds:

50 Lunges (25 Each Leg)

40 Knees to Elbow (20 Each Leg)

30 Sit Ups

20 V Ups

Monday, 10/26/20

Strength

3×15 Overhead Squats

WOD

12 Minute AMRAP:

9-15-21-27 etc…

Burpees Over the Rower

Kettlebell Swings (53#/35#)

Calorie Row

Friday, 10/23/20

Strength

5×4 Touch n Go Power Clean

WOD

For Time:

30-20-10

Toes to Bar

Kettlebell Lunge (Yards) (70#/53#)

Thursday, 10/22/20

WOD

1 Round Every 5 Minutes for 4 Rounds:
1k Bike
400m Run

Wednesday, 10/21/20

WOD

8 Minute AMRAP:

1k Row

Max Wall Balls (20#/14#)

Rest 2 Minutes

8 Minute AMRAP:

1k Row

Max Burpees to Bar

Tuesday, 10/20/20

WOD

3 Rounds:

20 Sumo Deadlift High Pulls (95#/65#)

10 Box Jump Overs (30”/24”)

20 Chest to Bar Pull Ups

10 Box Jump Overs

Core Strength

5 Sets:

10 Hollow Rocks

20 Second Hollow Body Hold

*Rest 1 Minute

Monday, 10/19/20

Strength

3×10 Front Squats

WOD

10 Minute AMRAP:

12/10 Calorie Bike

3 Dumbbell Push Press (50#/35#)

*Add 3 Push Press Every Round