Monday 10/31/16
Halloween! 5&6pm classes are cancelled, enjoy the evening with the kiddos!
LABORiousBALL
It’s like carrying a pumpkin!
for total time:
800m/400m medball run 20/14
2 min rest
1600m/800m run
3 min rest
1600m/800m run
2 min rest
800m/400m medball run 20/14
WHITEBOARD=total time
Takes notes, #knowyourmiletime
VESTED? Ball carry runs no vest, miles vested
Non runners=
1.4 bike holding medball
2000m row
2000m row
1.4 bike holding medball
🙂
You can check your previous LOBORious times but this WOd will be a little different.
Tuesday 11/1/16
Come workout you sugar hangover!
ARMstrengthLEGstrength
Thursday 11/3/16
BARBish
Rx:
5 rounds for time
20 pullups
30 pushups
40 sit ups
50 air squats
3 min rest between rounds
Modify-cut all reps in half (10/15/20/25) and add a 400m run to each round.
40min time cap
WHITEBOARD=time
If you time cap put your rounds+reps completed.
Keep track of your individual round times and record those in your notes.
Friday 11/4/16
5k-ish partnerWOd
Typically a weekend WOd we are doing this one on a weekday, come in, get warmed up and get ready! We’re starting fast!
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
Saturday 11/5/16
tabataSaturday
slamballs
burpees
rowing
bike
WHITEBOARD=bike/row/burpees/slamball