Monday 11/28/16
ARMstrength
TRX chest press
chin ups
dips
db press
db curls
Tuesday 11/29/16
thatSECONDmile
1 mile run
75 wallballs
30 man makers
75 wallballs
1 mile run
WHITEBOARD=time/wb#/mm#
Friday 12/2/16
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.
Saturday 12/3/16
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