We wear PINK on Wed. Oct. 15th
Strength
Front Squat
5-5-5-5-5-5
WOD
Row 750m buy in then,
Then 10 rounds of
5 T2B
8 Box Jumps
Tuesday Oct. 14th
Strength
Bench Press
5-5-5-5-5-5
WOD 6RFT
30 DU’s
5 HSPU’s
7 Hang Power Clean (135/95)
Motivational Monday Oct. 13th
Strength
OHS
3-3-3-2-2-2
WOD
15:00min AMRAP
Ascending WB by 5, starting at 10 (20/14)
8 Pull-ups
100m plate run (45/25)
Cash out
3:00 min planks
Saturday Oct. 11th
We will be open from 8-10am only. 8am weightlifting (Olympic lifts) and open gym at 9am. Come by to make up any wods from the week! Bring a friend to be entered into our raffle!
Thursday Oct. 9th
Strength
Cleans
3-3-2-2-1-1-1…
WOD
50 DU’s
25 KBS (62/35)
50 DU’s
25 Slam balls (20/10)
50 DU’s
25 Pull-ups
50 DU’s
25 KBS (62/35)
50 DU’s
25 Slam Balls
We Wear Pink on Wednesday Oct. 8th
Strength
Bench
5-3-3-2-2-2
4 Rounds of…
20 WB (20/14)
7 Hang snatch (115/75)
6 Burpees over bar
Then finish with 40 SU’s
Tuesday Oct. 7th
Strength
Weighted Pull-ups+Bent row
5-5-5-5-5
10-9-8-7-6-5-4-3-2-1
DL (BW=M, 75% of BW=F)
Box Jumps
Cashout
Max DU’s in 1min.
Motivational Monday Oct. 6th
Strength
Back Squat
5-3-3-2-2-2
WOD 4RFT
400m Run
7 clean/jerk (155/95)
8 T2B
Cashout
3min group plank
Friday Friday Oct. 3rd
WOD
“Fran”
21-15-9
Thrusters
Pull-ups
Cashout- Run 1mile for time
Thursday Oct. 2nd
Strength
Push Complex
6 sets of….
(2 Push Press, 1 Push Jerk, 1 Split Jerk or Squat Jerk)
WOD 4RFT
20 Calorie Row
18 Box Jumps
7 Snatch Grip DL (185/115)
5 HSPU
