Monthly Archives: October 2015

WOD for 10.31.15

Strength:
As always, open gym is available from 10:00-Noon. Please be respectful of this window of time. The 9:00am class is meant to be an on ramp class. If you would like to come work on fundamental movements, please feel free join, but if you are wanting to come work the open gym hours, please wait until 10:00am. Thank you all very much!

Metcon:
2 Rounds of:

1 Mile Run
50 Wall Balls (20/14)
40 Kettlebell Swings (53/35)
30 T2B
20 Pushups
10 Squat Clean (135/95)

WOD for 10.30.15

Strength:
Skill:
Kipping Pull-ups
Butterfly Pull-ups
Muscle Ups (bar or ring)


Metcon:

5 Rounds for time
200m run
20 Butterfly Sit-ups

WOD for 10.29.00

Strength:
Dead Lifts
5x6 @ 80% 1RM



Metcon:

10 Minute AMRAP
10 Pull-ups
20 Body weight lunges
30 Double Unders (60 singles for the modification)