Monday 10/1/18

shovelTOUGHWOd

5 rounds
3:30
90/75 BJR
12/9 burpees
max cal rower
3:30 rest

WHITEBOARD=row cal

More than 20 in a class do shovelRUN

5/29/18
12/1/17
9/29/17
5/18/17
4/20/17
2/28/17
12/20/16
12/6/16
11/15/16
11/11/16

Tuesday 10/2/18

TEETHsweater

JUMPINsnatch meets JUMPINman
*running socks not necessary

Wednesday 10/3/18

SMFWOd

5 rounds
800m run
3 minute rest

WHITEBOARD=time (total)

put your split times in the notes

8/17/18
5/4/18
2/14/18
12/5/17
9/2/17
7/29/17
6/3/17
3/25/17
2/16/17

Thursday 10/4/18

jobSTEVE

1 mile run
21-15-9
pull-ups
push ups

400m farmers walk

21-15-9
db push press 45/30
burpee
1 mile run

WHITEBOARD=time

Previous #jobSTEVEWOd

9/3/18
5/7/18
12/13/17
8/25/17
1/27/17
12/10/16
11/19/16
9/26/16
8/11/16
7/6/16
6/30/16

Friday 10/5/18

rantingSTACY

5 rounds
7min
400m row
300m run
20 wallballs
10 burpees

WHITEBOARD=slowest round
*put split times in notes

9/5/18
8/9/18

Saturday 10/6/18

Wednesday 5/30/18

pushyHAMSTERWOd
40min AMRAP

150m SLED PUSH
15/10 cal bike
20/15 cal row
teams of 3

WHITEBOARD=#of rds/DAN/DAN

5/30/18
5/13/17
7/30/16

Sunday 10/7/18

SHIbby -adjective- Great. Really good. Cool.

SHibbyREWIND

Work your way down through the chipper, get your time, slap a hive five and go enjoy your day or. . . . . . after the final 400m run with whatever time you have left in the 40min given to you work your way back up minus the runs. Stop at 40min, count your reps, slap a high five and go enjoy your day.

• 400m run
• 100 air squats
• 400m run
• 80 sit ups
• 400m run
• 60 slamballs
• 400m run
• 40 db press 40/25
• 400m run
• 20 burpees
• 400m run

WHITEBOARD=time

4/22/18
11/8/17
8/6/17
6/11/17
12/18/17
10/23/16
9/18/16
6/26/16
4/21/16
12/18/15
11/12/15