Strength: Banded Deadlifts 5x5
WOD: 5 Rounds For Time
7 Wall Walks
14 Pull Ups
21 Double Unders
REC: 3x12 GHD Sit Ups (If you are new to these, you can scale it to just going back to parallel)
Strength: Banded Deadlifts 5x5
WOD: 5 Rounds For Time
7 Wall Walks
14 Pull Ups
21 Double Unders
REC: 3x12 GHD Sit Ups (If you are new to these, you can scale it to just going back to parallel)
WOD: 5 Rounds
1 Minute Row for Calories
1 Minute max Burpees
1 Minute Double Unders
Rest 1 minute
Score is total Calories+Burpees+Double Unders
There is a normal thursday class schedule today. Be sure to wear your best Halloween costumes!
Strength: Strict Pull Ups 3x max reps
WOD: 15 Min AMRAP
1, 2, 3...Squat Clean (185/115)
1, 2, 3...Muscle Ups (scale with 3 pull ups and 3 dips per muscle up)
Rd 1 is 1 Squat Clean and 1 Muscle Up. Rd 2 is 2 of each and so on.
REC: 100 Double Unders for time
Weekly Warm Up: 10 Toes to Bar, 5 TGUs ea. side (light kb), 10 OHS w/PVC,
Strength: Back Squat 5x5
WOD: 3 Rounds for Time
50 Double Unders
21 Snatches (75/55)
12 KB Swings (2/1.5)
REC: Partner 800 Meter run with a sandbag, hand off the sandbag each lap.