Freaky Friday

Decided to flip flop our thurday and friday workouts.

400m run
21 kb swings
12 ring dips

3x's for time

Rain delay-thursday

We were supposed to do...
400m run
21 kb swings
12 dips

3x's for time


However, with the rain we decided to do our friday workout which was "Fight gone bad"

Hang Squat Clean - Wednesday

20 hang squat cleans
12 ab wheel
20 db o-head lunge
400m run
3 rounds



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Schmoke you!!!

15 kb swings

15 slams

15 push press

15 box jumps

5rds for time

Nicole

Rds in 20 min of...
400m run
Max Pull-ups

Add up each round and record total number of Pull-up reps

Friday October 24

Level 2
400m run
20 SDHP
20 dips
40 situps
400m run
40 situps
20 dips
20 SDHP
400m run

Level 3
400m run
20 SDHP
20 dips
20 Knees to elbows
800m run
20 Knees to elbows
20 dips
20 SDHP
400m run

Friday October 24

Thursday October 23

Level 2
12 pushups
12 squats
12 box jumps
20 kb swings
3 rounds for time

Level 3
12 burpees
12 kb snatches (6 each arm)
5 rounds

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Wednesday October 22

10-1 Wallball - D-ball


Skill work

Tuesday October 21

Maxine

400m run or row
max pushups
20 minutes
count max number of pushups

Monday

Level 1
500 jump rope jumps
10 thrusters
400 jump rope jumps
8 thrusters
300 jump rope jumps
6 thrusters
200 jump rope jumps
4 thrusters
100 jump rope jumps
2 thrusters

Level 2
50 doubleunders
10 thrusters
40 doubleunders
8 thrusters
30 doubleunders
6 thrusters
20 doubleunders
4 thrusters
10 doubleunders
2 thrusters


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Friday-Helen

400m run
21 kb swings
12 pull ups
3 rounds for time

Thursday

10 Dips
5 deadlifts
7 rounds
1000M row
(no break)

Wednesday

Rounds in 20 minutes
5 push ups
10 o-head db lunges
15 box jumps
20 sit ups


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Karen

150 wall ball shots for time

Monday

7 pull ups
7 burpees
7 Sumo deadlift high pulls
5 rounds for time


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Monday

Saturday Morning

10 dips
5 deadlifts
7 rounds
1000 meter row

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Friday

With a running clock perform 1 thruster on the 1st mintue, 2 thrusters on the 2nd minute, 3 thrusters on the 3 minute and so on and so forth until you can not complete the number of thrusters needed the minute.
Prescribed men @ 95 lbs.
Prescribed women @ 65 lbs.

October 9 - Thursday

Run 400M
20 kb Lunge pass throughs
12 one arm kb swings each arm
3 db turkish getups each arm
3 rounds for time


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October 8 - Wednesday

3 Burpees
5 Pull ups
7 Dips
9 med-ball cleans
3 rounds or 5 rounds
followed by 500 or 1000m row without stopping

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October 7 - Tuesday

Front Squat
10,8,6,4,2

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October 6

Code Brown

Run 400m
25 kb swings
25 d-ball slams
Run 400m
20 kb swings
20 d-ball slams
Run 400m
15 kb swings
15 d-ball slams
Run 400m
10 kb swings
10 d-ball slams
Run 400m
5 kb swings
5 d-ball slams

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