Tuesday 2/26/19
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.
Wednesday 2/27/19
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
Thursday 2/28/19
gussiedUP – partnerWOD
100 box jumps 24″/20″
400m run
80 step ups 24″/20″ 40/25
40 burpee box jumps
800m run
40 push press 40/25
80 push ups
400m run
100 burpees
WHITEBOARD=TIME/DAN
Partners must go rep for rep, cannot start moving till partner completes rep.
Saturday 3/2/19
ROBtown
1 mile run
21-15-9
db snatch 50/35
db stepback lunge 50/35
400m farmers walk
21-15-9
db deadlifts 45/30
db power cleans 45/30
1 mile run
WHITEBOARD=time
Sunday 3/3/19
Shibby
- 400m run
- 100 air squats
- 400m run
- 80 sit ups
- 400m run
- 60 slamballs 50/30
- 400m run
- 40 db press 45/30
- 400m run
- 20 burpees
- 400m run
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.
WHITEBOARD=time
1/20/19
11/24/18
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