12.26.18 Open gym 7am-12pm, 4:30 and 5:30pm

WOD
For time:
80 Burpees Over the Erg / 60 burpees over the erg
1750 Meter Row/ 1500m row
3-Mile Assault Bike/ 2 mile assault bike

then..

Skill: front squats

3 reps @ 60%
3 reps @ 70%
2 reps @ 75%
2 reps @ 80%
1 rep @ 85%
1 rep @ 90%

Alternative WOD- if performing this wod, please don't do the front squats in the skill section.
**Note- Friday's class wod is similar with squats and double unders**

"Forty"
40 back squats 95/65
40 burpees
40 DUs or x 3 singles
40 front squats 95/65
40 burpees
40 DUs
40 OHS 95/65
40 burpees
40 DUs

10.23.18

Warm Up

 3 rounds

10 step death march- light DB in each hand https://www.youtube.com/watch?v=ZGchgrQLfno
10 lateral banded walks each direction
20 sec side plank hold each side

Skill:
Single leg posted RDL (foot up against the wall)
4 sets of 6 reps each side (KB in each hand)


WOD
30:00 EMOM
min1- bike cals 15/12 fast paced
min 2- 200m run- out the garage door and back to the front door
min 3- TTB x 12 reps or sub hollow rocks x 16 reps