A little Salt n Peppa!
Part 1. 3 Rounds of:
20/15 Calorie Row
20 Pushups
REST 2:00 Minutes
3 Rounds of:
20/15 Calorie Row
20 Pushups
Part 2. Spend 20:00 minutes working to a heavy set of 5 Reps- Back Squats
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Box Brief
**Save the Date**
Saturday Oct 27, 2018- In House Team Halloween Throwdown
Lifeguards!
OPEN GYM 9:30am-11:30am
On the Minute for 16:00 Minutes (4 Rounds):
Minute 1: 15 Burpees
Minute 2: 15 Kettlebell Swings (53/35)
Minute 3: Max Calorie Row
Minute 4: Rest
Today from 12:00 Noon- 4:00pm- Masters Seminar with Bill Grundler
https://www.eventbrite.com/e/bill-grundlers-master-experience-4-hour-seminar-tickets-46790639061
Box Brief
**Save the Date**
Saturday Oct 27, 2018- In House Team Halloween Throwdown
Did you workout today?
Team 10KM Row
Teams of 3, One athlete works at a time. Switch every 250m. Athletes must complete 7 burpee box jumps (24/20″) before returning to the rower.
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Box Brief:
Sunday Oct 21, 2018- 12:00 Noon- 4:00pm- Masters Seminar with Bill Grundler
https://www.eventbrite.com/e/bill-grundlers-master-experience-4-hour-seminar-tickets-46790639061
Chi and Crystal hustling hard!
“Mystery Friday”
All you need to do is show up and work. All workout details will be described in classes today.
Box Brief:
Sunday Oct 21, 2018- 12:00 Noon- 4:00pm- Masters Seminar with Bill Grundler
https://www.eventbrite.com/e/bill-grundlers-master-experience-4-hour-seminar-tickets-46790639061
Fist bumps for rope climbs and handstand walking!
Part 1. For Time: *7*6*5 Reps of Rope Climbs
*50ft Handstand Walk*
Part 2. 4 Rounds not for time:
20- Double KB Step ups 24kg/16kg on 20inch Box
Rest :90 in between rounds
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Box Brief:
Sunday Oct 21, 2018- 12:00 Noon- 4:00pm- Masters Seminar with Bill Grundler
https://www.eventbrite.com/e/bill-grundlers-master-experience-4-hour-seminar-tickets-46790639061
Dave
For Time
200 Double Unders
100 Wallballs 20lbs/14lbs
50 DB Snatch #75/#55
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Box Brief:
Sunday Oct 21, 2018- 12:00 Noon- 4:00pm- Masters Seminar with Bill Grundler
https://www.eventbrite.com/e/bill-grundlers-master-experience-4-hour-seminar-tickets-46790639061
Getting WOD ready!
Front Squat + Push Press Complex: 5 Sets working up to a Heavy 2 + 2 Reps
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