Announcements:
The Halloween WOD will be this Saturday from 10am – 11am, there will also be normal class hours at 8am and 9am.
Cally
Fitness – Performance
A. Take 20 Minutes to work up to a heavy 3 rep Back Squat
B. AFAP
1000M Row
70 x Sit-ups
60 x HR Push-ups
50 x Walking Lunges
40 x Box Jumps
30 x HSPU
20 x Burpees
Halloween WOD
In Teams of 4
Partition as needed
20M <-> x 2 (Each Team Member)
120 x Cal Row
20M <-> x 2 (Each Team Member)
120 x Wallballs
20M <-> x 2 (Each Team Member)
120 x Russian Swings
20M <-> x 2 (Each Team Member)
120 x Box Jumps w/Step down
-Post results under comments
Fitness-Performance
A. 85-105-115-125-135-140
B. 20 min cap ( we didn’t do the situps). I was 9 burpees shy of finishing 🙁
135#
This is a 10# increase from 1 rep max! Apparently all those squats are paying off!
Don’t know the time I finished this WOD in but it was grueling! I liked the variety. Wow HSPU were the most I have ever done in one setting.
Fitness/Performace
A. 245
B. 16:10
Oly Lift
I am gonna get this snatches real soon. Awesome coaching NIc!
Halloween WOD w/ “Matt”, Wonder Woman, Rosie the Riveter. Fun WOD!!!
Performance at the Firehouse
A : up to 225, wish we had bumper plates.
B : 22:35