Programming for Week of 10/22/2018 - 10/28/2018
Halloween Party at the gym THIS Saturday 10/27/2018
Saturday Community Class is a Halloween Themed Pumpkin WOD. Costumes Encouraged!
3x10 Good Mornings w Barbell
3 Unbroken DL
6 HSPU > Scale to 10-13 TOUGH Seated DB Press
Min 1: 15/13 Cal Row
Min 2: 15 KBS (53/35)
Seated Middle Straddle Stretch 3min
2min Seal Stretch
New? 10min Kipping Tech
Have a Kip? 30 Negative Pullups *
*3sec down at least. Can be wtd
30min Amrap with a Partner
20 TGU (53/35)
800m of Running (split in 200's)
40 C2b Pullups
One Partner Working. Split Work Evenly.
2min of Banded OH Stretch
4x10 Side Laying DB External Rotation
6 sets from Rack
1 Front Squat +1 Push Press+ 1 Thrusters
150 Wall Balls for time (20/14)
2-3min Per Side: Couch or Pigeon Stretch
2 RFT w/ a Partner
3min per Side Calf Mash
As a Class
10 MU > Bar MU > Burp C2b/Pu/JPU
10 Power Snatches (155/105)
10 Box Jumps (30/24)
Community Pumpkin Costume WOD!
Still a 10am group workout! Costumes are encouraged but optionals and be ready to lift and throw pumpkins!
Halloween Party at the Gym TONIGHT at 8:30pm!
Barbell Cancelled THIS SUNDAY ONLY due to plumbing issues.