Wednesday- 11/1/17

Good work, Greg!

A. Pause Back squat 5×5
B. EMOM for 20 minutes
– Toes to bar x 10-15 reps
– Alternating DB snatch (50,35) x 16-20 reps
– Burpees x 10-15 reps
– KB swings x 16-20 reps

Tuesday – 10/31/17

Last class today is 5pm…. Happy Halloween!

WOD
A. AMRAP in 20 minutes
– 50 double unders
– 14 step ups / pistols (each leg)
– 14 sit ups
– 40 double unders
– 12 step ups / pistols (each leg)
– 12 sit ups
– 30 double unders
– 10 step ups / pistols (each leg)
– 10 sit ups
B. Cash out: 30 back extensions
4pm Kettlebell
6 6 6 workout
– 60 seconds of holds 3 kinds
Next
– 31 on 10 off 6 rounds
– 2 hand swing, double kb deadlift, Clean, push press, row and clean/ jerk
Next
– 60 seconds of snatching
Last class today is 5pm…. Happy Halloween!

Monday – 10/30/17


A. Push Jerk 5×8
B. For time:
10-8-6-8-10
– Cleans (155,105)
* perform 2 rounds of Cindy after each set (5 pull ups, 10 push ups, 15 squats)

Saturday – 10/28/17

8am Kettlebell
KB skill day with 10 minute AMRAP of swings & pushups
9am WOD
Team triple 3: each person does half
– For time:
– 3000m row
– 300 double unders
– 3 mile run
10am Olympic lifting