Monday 11/26/18

rantingSTACYrewind

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

WHITEBOARD=slowest round
*put split times in notes

Tuesday 11/27/18

TEETHsweater

JUMPINsnatch meets JUMPINman
*running socks not necessary

10/2/18

Wednesday 11/28/18

CLOSEtie

Make sure to look at the whiteboard for the past numbers so you have an idea of what to do when you come to class.

10min
2rounds
400m run
50 db bench press 45/30
-2min rest
10min
2rounds
400m run
50 db rows 45/30
-2min rest
10min
2rounds
400m run
50 dips
-2min rest
10min
2 rounds
400m run
50 ez bar curls 30/20

WHITEBOARD=just moveSTRONG

*all movements can be subbed for TRX or other db movements

10/23/18
8/14/18
8/8/18

Thursday 11/29/18

November 29th is National Member Program the WOd Day, out of all the entries to be the WOd picker Joelle Timm won! Thank you Joelle for programming tomorrows WOd!

BADical

• 10 MBSC 30/20
• 20 situps
• 200m run
• 20 MBSC
• 40 situps
• 400m run
• 40 MBSC
• 80 situps
• 800m run
• 30 MBSC
• 60 situps
• 1600m run
• 100 burpees

35:00 time cap, score is either a time or # of burpees which could be a 0.

WHITEBOARD=time or score/medball weight

Situps can be subbed for plank, 3sec plank for each sit-up subbed.

5/2/17
12/22/16
7/1/16
2/27/16
1/27/16
12/23/15

Friday 11/30/18

KENNELcough

PartnerWOD both partners row each step of the ladder

• (900)*
• 800
• 700
• 600
• 500
• 400
• 300
• 200
• 100

40min time cap

If total meters is finished before 40min, partners do alternating 200m sprints for total meters until cap.

WHITEBOARD time/total meters rowed/DAN

6/6/18
2/20/18
1/7/18
12/12/17
10/3/17
4/25/17
1/24/17
10/25/16
8/29/16
5/17/16
4/3/16
2/2/16
11/25/15

Saturday 12/1/18

nameless4now

15min
200m run
4 man makers 50/35
6 db deadlifts
8 db power cleans
10 db step back lunges *total
12 db push press

5min rest

15min
12 db push press
10 db step back lunge
8 db power cleans
6 db deadlifts
4 man makers
200m run

WHITEBOARD=you will see

Sunday 12/2/18