Monday 10/28/19
Don’t miss Monday this week, or Tuesday, or Wednesday. . . a few changes to the classes this week due to Halloween and Coach Merideth’s bDay so start strong this week and get those workout in.
monYAY=wear your tank tops!
If you did this back on 8/16 or 9/13 look at your weight and plan accordingly.
ARNold
fP/curl SU
22 24
4 22
200m run
6 20
8 18
10 16
400m run
12 14
14 12
16 10
800m run
18 8
20 6
22 4
200m run
24 22
WHITEBOARD=time/db weight
Wednesday 10/30/19
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
10/13/19
6/7/19
4/17/19
2/15/19
1/4/19
11/30/18
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
Friday 11/1/19
2 classes only today 9am and 4pm, all other classes are cancelled so you can enjoy Halloween with the family.
SALSAmilk #partnerWOd
2000m row
400m sled pull/400m f.w.
400m sled pull
60 B.O.S. 100/70
400m sled pull/400m f.w.
400m sled pull
2000m skiErg
Sled#/kb#
45/44
25/35
15/26
WHITEBOARD=time/DAN*
*put weights in notes
Saturday 11/2/19
StrengthDaySaturday on a SaturYAY!
partnerWOd
100 SUBT
100 pull-ups/db rows
80 SUBT
100 strict db press/bench press
60 SUBT
100 floor press/dips/seated OH triceps
80 SUBT
100 ezbar/db curl
100 SUBT
WHITEBOARD=/DAN
Sunday 11/3/19
NO classes today, Coach Merideth is getting out of town to celebrate her birthday. There will be a PRT*a*going hike this morning at San Tan that will be open to everyone.