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.

11/29/18
5/2/17
12/22/16
7/1/16
2/27/16
1/27/16
12/23/15

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

11/28/18
10/23/18
8/14/18
8/8/18

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.

1/25/19
10/20/18
10/16/16
2/14/16
11/23/15

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