Saturday, 9-23-17
Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3!
For time:
2000m row
100 Air Squats
1500m row
50 Pull Up
1000m row
25 HSPU
Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3!
For time:
2000m row
100 Air Squats
1500m row
50 Pull Up
1000m row
25 HSPU
20 Min to complete: 3×8 Bench Press/ Superset w Decline Push Ups to failure 3×10 French Press/ Superset w 25 Bench Dips 3×10 DB Press/ Superset w 10 DB Flyes 5 RFT 20 Pistols 15 T2B 10 KBS 70/53
Strength: Deadlifts 5X3 Between 75-85% Partner Wod 800m run 100 KBS 53/35 100 Med Ball twists 20/14 100 SDHP 53/35 400m run
uStrength/Skill: Deadlifts: 10@50%, 10@55%. 10@60%, 10@65%, 10@70% 500m row – all out Rest 2:00 3 rounds w/1:00 rest between rounds 12 wall balls (20/14#) 10 C2B 8 pushups w/feet on box 6 box jump overs (24/20″) 4 DB manmakers (45/30#) 2 wall climbs
Partner “Angie meets Randy” 15 Power Snatch 75/45 100 Pull-ups 15 Power Snatch 100 Push-ups 15 Power Snatch 100 Sit-ups 15 Power Snatch 100 Squats 15 Power Snatch Partners can split up reps however they feel, but you must go in order. *Scale as needed*
Strength/Skill: Sumo Deadlift High Pull Five rounds for time of: Burpee broad jumps 20m 21 Sumo deadlift high pulls, 75# (55#)
Every 1:30 for 21 min 25/20 Cal Row * 2 min rest after each row* 20 min to complete 4×10 Bicep Curl superset with 20 banded curls 4×15 Tricep Pull Down 4 sets of BB 21’s 4x 10 French Press