Monday 10/9/17

WORKOUT OF THE DAY

For Time

  • 50 Air Squats 
  • 40 Sit-ups
  • 30 Lunges
  • 20 Kettlebell Swings (24/16 kg)
  • 10 Meter Bear Crawl
  • Back up the list
    • 10 Burpees after Each Movement (100 Burpees Total)
    • After the Bear Crawl complete 10 Burpees and go back up the list...Bear Crawl, Burpees, Swings, Burpees, Lunges, Burpees, Sit-ups, Burpees, Squats, and finish on Burpees.

Rx1 = 16/12 kg
Rx3 = 32/24 kg

Bonus:
Weighted Pull-ups

  • 5x3
 Friday's 6am class starting the bench under the rig movement.

Friday's 6am class starting the bench under the rig movement.

 Shady and the 9:30 during their 200m run.

Shady and the 9:30 during their 200m run.

 Rob, Doc and MaryBeth working through their slamball.

Rob, Doc and MaryBeth working through their slamball.

 Annette and Read during Saturday's 22 Minute AMRAP.

Annette and Read during Saturday's 22 Minute AMRAP.

 Lu floating through her double unders.

Lu floating through her double unders.

 Jimmy working towards his 3 rep front squat.

Jimmy working towards his 3 rep front squat.

 10/6/17

10/6/17

 10/7/17

10/7/17

 10/8/17

10/8/17