Month: 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