Monday 11/25/19

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 70/50
-2min rest
10min
2rounds
400m run
50 dips or TRXtris
-2min rest
10min
2 rounds
400m run
50 ez bar curls 40/25

WHITEBOARD=just moveSTRONG

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

6/21/19
4/8/19
2/27/19
11/28/18
10/23/18
8/14/18
8/8/18

 

Tuesday 11/26/19

FULLjuice
#partnerWOd

12 db deadlifts 50/35
9 db hang power clean
6 db jerks

100m run 1
200m run 1,2
300m run 1,2,3
400m run 1,2,3,4
——————–
*400m run 1,2,3,4
——————–
300m run 1,2,3
200m run 1,2
100m run 1

*must finish 1st 400m round before 20 min or skip 2nd 400m and go to 300m

WHITEBOARD=time/DAN
-put weights in notes

10/25/19
8/26/19
4/18/19
2/4/19
1/21/19

Wednesday 11/27/19

Class times:
4:30/5:30/6:30am
9:00am
4:00pm

No 5 and 6pm

DAhoot! What is the penalty gonna be?

Thursday 11/28/19

You can’t spell Happy Thanksgiving without homeLESS nacHos!

Class times 7 & 8am only, see you all there!

homelessNACHOS-partnerWOd

80/60 cal skiERG
50 b.o.s. 100/70
400m sled push 180/90
30 b.o.w. 100/70
400m f.w.
30 b.o.s.
40/30 ski erg
50 b.o.w.
800m sled pull 90/45

WHITEBOARD=time/DAN*
*put weights used in notes

9/14/19
8/25/19
7/20/19
7/14/19

 

Friday 11/29/19

Hope everyone enjoyed Thanksgiving with the family, enjoy your day off.

Saturday 11/30/19

JOBSteve meets ROBtown partnerWOd

See everyone at 7 & 8am!

Sunday 12/1/19

Hope to see everyone out at the 4k @ Mission Community Church. Link in instagram bio to register. You are able to register morning of if you come down with FOMO Saturday night.