ย 

Wednesday, October 28, 2020


A. Take 12-15 min to complete 4 sets of the following:

A1. Single leg Romanian KB deadlift x 10/leg

A2. Ghd sit-ups x 20

A3. Ring pull-ups x 5-7 @ 20X1

B. AMRAP 12 min

5 box jumps

10 toes to bar

20 single arm push press 50,35

Masters 7:15am

Wednesday

A. EMOM 12 min

Min 1: 45 sec wtd plank hold

Min 2: 10 plate ground to overhead

Min 3: 10 toes to bar or hanging knee raises

B. Early Halloween Zombie Partmer wod (for Shonda ๐Ÿ˜Š๐ŸŽƒ)

3 rounds

100m weighted prowler push (the car wonโ€™t start)

100m Zombie walk (see the Zombie, be the Zombie)

Row 1000m (QUICK! Cross the river-oh wait! Zombies canโ€™t swim!)

40 air squats (Duck! Zombie swipes rat your head!)

***you may split push, walk, row and reps any way you like***

100 views0 comments

Recent Posts

See All

***We will be doing Murph on a Monday, May 30. We will be running 3 heats. 8am, 8:45am and 9:30am. There will be no afternoon classes. Please make sure you scale this workout appropriately. Do not hes

A. In 12 minutes complete 3 sets A1. 1 1/4 DB bench press x10-12 reps @ 50#/35# per hand A2. Strict Pronated Pull-up Max reps in 60 seconds (scale with band or ring rows if needed) A3. Side Plank 30 s

A. EMOM 4 min Hang Muscle Snatch x3 reps B. EMOM 8 min Hang Power Snatch x2-3 reps; building load from 105#/65# to a tough set for the day B. 14 minute AMRAP 27 Wall ball 20#/14# 21 Kb swings @ 53#/35

ย