What's Going On?

October 23, 2017

10/23/17

Warm-up
Warmup:
3 Rounds
:30 Plank R
:30 Hand Plank
:30 Plank L
:30 Down Dog
:30 Up Dog
Weightlifting
Bench Press (1-10-1-10-1-10)
20 Min

October 20, 2017

10/20/17

Metcon
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
**Teams of 2-3

*** Beginner sub KB Swings for cleans and ring rows for pullups

October 19, 2017

10/19/17

Warm-up
Group Joint Mobility Then:

Every 5 Minutes for 20 Minutes
25 Wallballs 20/14
Run 200m
25 Kettlebell Swings 53/35#
Strength WOD
Metcon (AMRAP - Rounds)
Death By Pullups and Pushups

October 18, 2017

10/18/17

Warm-up
Coaches Choice
Weightlifting
Metcon (Weight)
EMOM 12
Min 1: 4 Deadlifts @ 70%
Min 2: 4 Tall Burpee Box Jumps
Min 3: 8-10 Toes to Bar

Beginner:
1- Light Deadlifts or Dumbells

October 17, 2017

10/17/17

Warm-up
2 Rounds
10 Walking Lunges w Twist
10 C and Ds
10 Jumping Squats
10 Bowler Squats
10 Pushups
Weightlifting
Front Squat+ Thruster+ Push Press
1+1+1
Beginner:

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