Tuesday 9/26/17

ALpina

400m run
90 air squats
65 push ups
40 pull ups
200m lunge
40 pull ups
65 push ups
90 air squats
400m run

WHITEBOARD=time

8/29/17
8/10/17

Wednesday 9/27/17

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

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

4/1/17
1/14/17
11/25/16
11/4/16
10/1/16
8/28/16

Friday 9/29/17

After numerous complaints of the lack of burpees in the programming over the last 7 days we will be revisting the shovelTOUGHWOd compliments of the complainers ChuckP and BIGmike #stepbrothers

shovelTOUGHWOd

5 rounds

3:30

90/75 BJR

12/9 burpees

max cal rower

3:30 rest

WHITEBOARD=row cal

5/18/17
4/20/17
2/28/17
12/20/16
12/6/16
11/15/16
11/11/16

Saturday 9/30/17

seaLEGsWOd

500mS
100mR
400mS
200mR
300mS
300mR
200mS
400mR
100mS
500mR
100mS
400mR
200mS
300mR
300mS
200mR
400mS
100mR
500mS

WHITEBOARD=time/sled#/DAN or /DANs

Sunday 10/1/17

DAhootMayhem

partnerWOd-rowing
Land on 100, great.
Don’t land on 100, 2 BBJ per meter over or under
Time stops at 4000m, must end exactly on 4000, if not you keep going until you land on an even 100. BBJ pentally ends at 4000m.
If you don’t understand the above don’t worry, that info is for me.

40min time cap
WHITEBOARD=time/DAN