Workout of the Day: 10/23/17 - 10/29/17

Join us on Saturday for Halloween festivities! 

8am & 9am - Partner Pumpkin WOD

10:15am - 12pm - Pumpkin carving. Please bring a pumpkin & carving tools. Family & friends welcome!

12-2pm - Neighborhood businesses trick-or-treating

 

MON 10/23

A. 5 sets:

Shoulder to Overhead x 5, 4, 3, 2, 1 

(Rest as needed)

Ring rows x 8 

(Rest 90 sec)

 

B. "DT Lite"

3 rounds for time: 

12 Deadlifts (70-80% of today's max, NTE 155/105#)

9 Hang Power Cleans

6 Shoulder to Overhead

 

TUE 10/24

A. Turkish Get-up - 10 minutes to build to challenging double per arm

 

B. Kipping Pull-up Practice - 10 minutes 

*complete 3 sets of AMRAP unbroken with 2-3 mins rest between sets 

 

C. 10 min. AMRAP:

12 Box Jump (Step down, NTE 24/20")

200m run (75th st)

12 V-ups

 

WED 10/25

A. Back Squat x 4, 4, 2, 2, 2

(Rest 2 min)

 

B. 4 rounds for reps/cals:

60 sec - Row (cals)

(30 sec Rest)

60 sec - Burpee to 45# plate

(30 sec Rest)

*Goal: Practice pacing to get slightly more cals/burpees each round

 

THU 10/26

A. 3 sets: 

Sumo Deadlift @3011 x 5-8

(Rest 60 sec)

DB Bench Press x AMRAP - increase weight as able to complete 15+ reps 

(Rest 2-3 mins)

 

B. 3 rounds for time:

250m row

400m Run (79th st)

30 Lateral Box Step-over

 

FRI 10/27

A. 3 sets: 

Front Squat x 5-8

(Rest 30-60 sec)

Kneeling torso row x 5-8/arm

(Rest 90 sec)

 

B. 10 min. AMRAP:

8 DB Power Cleans

10 Toes to Bar 

45 sec forearm plank

 

SAT 10/28

Annual Partner Pumpkin WOD! Please note we only have 8am & 9am classes today.

 

SUN 10/29

No SUNDAY STRETCH today :(