WOD: Fri 11.13.2015 “Helen”
Dude's Night TONIGHT!
“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull Ups
WOD: Mon 11.02.2015 “Disappear”
“Disappear”
10-9-8-7-6-5-4-3-2-1
Dumbbell Hang Squat Cleans (45/35)
After each set
100 Meter Run With 1 Dumbbell
WOD: Fri 10.23.2015 “Trap Queen”
"Trap Queen"
With a partner:
In 7 Minutes Complete
1500 Meter Row - switch every 300m
Rest 3 Minutes
At the 10 Minute Mark in 7 Minutes Complete
100 Box Jump Overs (24/20)
100 Kettlebell Swings (70/53)
Rest 3 Minutes
At the 20 Minute Mark in 7 Minutes Complete
1200 Meter Run - switch every 200m
WOD: Thu 10.22.2015 “The Hills”
Halloween WOD and Social...
"The Hills"
For time:
400 Meter Run
120 Double Unders
400 Meter Run
100 Squats
400 Meter Run
80 Abmat Sit Ups
400 Meter Run
60 Pull Ups
400 Meter Run
40 Clean and Jerks (95/65)
400 Meter Run
20 Handstand Push Ups
400 Meter Run
WOD: Sat 10.10.2015 “Helton”
Columbus Day Schedule (Mon 10/12): Two classes 7:30a and 8:30a ONLY
"Helton"
3 Rounds:
800 Meter Run
30 Hang Dumbbell Squat Cleans (45/35)
30 Burpees