TUESDAY 11/7/17

Tabata
Hollow Rocks
Handstand Hold
Calorie Row
Front Elbow Plank
*awesome planker? alternate 1-arm planks each interval. Reach one arm straight in front of you.

MONDAY 11/6/17

You should be able to sign up for Wodify starting Sunday the 5th. If you have any issues just show up to class and we can try to fix it while your here.

Not For Time:
12-10-8-6-4-2
Backsquat (from rig) (185/135)
Floor Press (135/95)
Deadlift 225/155)

FRIDAY 11/3/17

20 Min AMRAP
Teams of 3
Partner 1 – Row 20 cal
Partner 2 – Bike 20 cal
Partner 3 – 50 DU
Rotate only after all partners have finished – goal is max rounds/reps per team

THURSDAY 11/2/17

Every 2 minutes for 16 min Front Squat
*Set 1 – 5 reps @ 60%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 70%
*Set 4 – 3 rep @ 75%
*Set 5 – 2 rep @ 80%
*Set 6 – 1 rep @ 85%
*Set 7 – 1 rep @ 90%
*Set 8 – 1 rep @ 90%

WOD:
5 Rounds for time of:
10 HSPU 45/25
1 Rope Climb, 15 ft.
2 Squat Snatch 135/95

MONDAY 11/30/17

Work on Kipping swing, correct placement of thumbs, and efficiency on the rig

AMRAP 4:
21 TTB
15 Burpees
9 Pull-ups
rest 4 minutes
AMRAP 4:
21 Pull-ups
15 TTB
21 Burpees
rest 4 minutes
AMRAP 4:
21 Burpees
15 Pull-ups
9 TTB

SATURDAY 10/28/17

Teams of 2:
For Time:
50 Double Unders Each
100 Cal Bike or 150 Cal Row
50 Burpees
50 Pullups
50 Deadlifts 135/95
50 Double Unders Each