Team WOD #1 (10 min cap)
2000m Row or 5k Bike For Time
(Rules =P1 / P2 must switch every 250m for Row and 0.5k for Bike)
Rest 5min from time cap
WOD #2
20min AMRAP:
20 Alternating Deadlifts
6 Alternating Over the Bar Burpees
20 Alternating Hang Cleans
6 Alternating Over the Bar Burpees
20 Alternating Front Squats
6 Alternating Over the Bar Burpees
20 Partner Passing Wallball Sit-ups 20/14 MRX 20/10
Barbell Weights = 95/65lbs RX+135/95 MRX 75/55lbs
*P1 does 1rep, P2 does next rep on all exercises*
Core Development
3×10 V-Ups
3×10 Dip Bar/Ring Hold Leg Lifts
3×10 Evil Wheels
3×10 WallBall Leg Lifts Over Kettlebell
3×10 Dumbbell/Kettlebell Rows (one arm, 9 each)
3×10 Bar Hang Leg Lifts
WE WILL CLOSE EARLY THIS
THURSDAY, OCTOBER 31st FOR HALLOWEEN!
3:15PM WILL BE THE LAST CLASS OF THE DAY. WE WILL NOT HAVE CHILDCARE FOR THE 3:15PM CLASS.
All morning classes and Open Gym will run as usual, as well as morning childcare.
7:05 (row)
6+1 Rx both with Madison
(20lb WB, 135/65lb BBs)
A. 6:57
w/ Michael S.
B. 5+3 rx w/ Michael S.
C.
Dancing in the Dark by Hot Chip
7:25 row & 5+26 rx with Big Kyle
Teamed up with John Hand the Man
A. 6:53 rx row
B. 4 + 56 rx+
A. 7:02 rx row
B. 4+55 rx both solo
6:59 bike with Spencer
4+10 rx solo
Teamed up with some Woman Warrior (aka Julia) from Themyscira, also known as Paradise Island,
8:09 Row
4 + 24
A. 6:59 Row
B. 4+33 Scaled with Thomas