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#

10/24/16

Wednesday 11/30/16

ENceWOD

15 lunges (each leg)
400m run
400m farmers walk 53/35
30 lunges
800m run
400m farmers walk
45 lunges
1600m run
400m farmers walk

Do this one #vested !

WHITEBOARD=time/FWweight

11/14/16
6/4/16
4/2/16
3/7/16

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.

11/3/16

10/16/16

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

11/4/16

10/1/16

8/28/16

Sunday 12/4/16

tabataSunday

WootWoot!