Tuesday 9/27/16
KindofKELLY
5 rounds
400m run
30 box jumps 24/20
30 MedbALL squat clean 20/14
WHITEBOARD=time/BJheight/medball#
*if you modify with step ups or shorten from 5 rounds add that to your notes
Thursday 9/29/16
armSTRENGTH
dbPRESS 15×1 12×1 6-8×3
pulleyTRICEPS 12-15×5
dbROW 6-8×5
dbCURL 8-12×5 (palms out, supinate)
plank :60 x5
WHITEBOARD=favorite strength day move
Friday 9/30/16
hamsterRUN
#RIPrunnershigh
40:00 AMRAP
teams of 3
200m run
15/10 cal assault bike
20/15 cal row
WHITEBOARD=# or rounds/DAN/DAN
Saturday 10/1/16
5k-ish partnerWOd
1 mile run (partners run with BJR, each holding it at all times)
800m sandbag carry (1 sandbag)
800m farmersWalk (1 set of kettlebells)
1 mile sled pull 25/45 45/90
*classes bigger than 12 will have half the class start at bottom
WHITEBOARD=sandbag/kettlebell/sled/DAN
*can be done vested
WHITEBOARD=vested/. . . . .
*can be done solo
1 mile run
400m sandbag carry/400m run
400m farmersWalk/400m run
800m sled pull/800m run
WHITEBOARD=solo/. . . . . .
Previous #5kishWOd
Sunday 10/2/16
RunningJEFF
6min AMRAP
BUYin 400mRUN
-100 BJR
-37 slamballs 30/20
-18 burpees
3minREST
6min AMRAP
BUYin 400m run
-18 burpees
-37 slamballs
-100 BJR
3minREST
FORtime:
400mRUN
100 BJR
37 slamballs
18 burpees
37 slamballs
100 BJR
400mRUN
WHITEBOARD=score/score/time