WOD
KindofKELLY

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

 

WOD
ROPEburn

Wednesday 9/28/16

ROPEburn

Assault Bike:

MEN 20/30/45/60/45/30/20

WOMEN 15/20/30/45/30/20/15

BJR 25/50/75/100/75/50/25

40min time cap, if you don’t finish WHITEBOARD=40:00/cals/DAN

WHITEBOARD=time/DAN

Solo= WHITEBOARD=time/solo

Previous #ropeBURNWOd

8/13/16
5/21/16
5/8/16

WOD
armSTRENGTH

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

WOD
hamsterRUN

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

7/23/16

WOD
5k-ish

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

8/28/16

WOD
RunningJEFF

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