Monday 9/30/19

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

5/28/19
3/27/19
1/30/19
10/1/18
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 10/1/19

SWOLLENish

100 5/6
200 10/12
300 15/18
400 20/24
500 25/30
500 30/25
400 24/20
300 18/15
200 12/10
100 6/5

runs/strict pullups/db bench

WHITEBOARD=

7/31/19

Wednesday 10/2/19

ironTORpedo

5rounds-8min
400m run
18 wallballs
12 db power cleans 50/35
18 stepback lunges 50/35
12 burpees

WHITEBOARD=slowest round
*put individual round times in notes

4/30/19
1/14/19

Thursday 10/3/19

SMFWOd

5 rounds
800m run
3 minute rest

WHITEBOARD=time (total)

put your split times in the notes

3/20/19
2/3/19
10/3/18
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

Friday 10/4/19

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.

5/23/19
3/31/19
2/28/19
1/25/19
10/20/18
10/16/16
2/14/16
11/23/15

Saturday 10/5/19

nameless4now

4rounds
800m run
200m sled push 135/80
16 dBall 100/70

WHITEBOARD=time*
*put sled/dBall weights in notes

Sunday 10/6/19

tabata sunYAY!