Sunday – 10/1/17
Open Gym 9-12!
Open Gym 9-12!
8am Kettlebell
15 push ups
20 swings
Walking lunges 20 steps
5 burpee
12 kb curls
– Then
Outside
12 close grip pushup
10 kb goblet squats
Bear crawl inside
10 ring rows
10 square jumps
4 sets
– Then
3 TGU sit ups each side
Side plank 30 countries
Mountain climbers 15 each side
9am WOD
Team “Morrison”
Each member completes:
50-40-30-20-10
– wall ball (20,14)
– box jumps (24,20)
– KB swings (53,35)
A. OH squat 4×8
B. AMRAP in 15 minutes:
– 30 Double under / 60 single
– 15 push ups
– 30 DU / 60 SU
– 15 air squat
– 30 DU / 60 SU
– 15 Pull ups
– 30 DU / 60 Su
– 15 v- ups
A. 5 rds for time:
– 10 DL (115,85)
– 8 SDLHP
– 6 Thrusters
– 4 Back squat or OH squat
*3-5 minutes rest
B. 3 rds for time:
– 3 wall walks
– 33 sit-ups
A. 5 rds with 1 minute rest between rounds:
– 200m run
– 5-8 ring rows or pull ups
B. AMRAP in 10 minutes:
– 10 Single DB back and forth press (45,25)
– 10 Alternating DB snatch
– 10 Burpees
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