WOD

    Make up day Or Team Challenge (Or Class Challenge) 20 Min AMRAP: 1000m Row 25 Burpees 50 Med ball clean and toss 75 Double Unders

        Sign up! “Don’t think about it, just do it”!! Strength 3×5 Back Squat @ 70% +5-10# 3×5 RDL (Find a heavy 5) Workout: 10 min 5 Pull ups  10 box jumps 24/20 15 Wall Balls 20/14

The Fitness Open is 16 days away. Who is registering? So much fun!!!! 1. 11.1/14.1 Open WOD 10 min amrap 30 double unders 15 power snatches 75/55 2.3 sets not for time 10 Body Builders 20 (10 each side) Kneeling Chop Ball Slams 10 KB Rows

1.EMOM x 12M:even Front Squats @75% x 3……odd Push Press @75% x 3 2.21-15-9 Cal row KB swings 53/35 Burpees 3.Core finisher 3 rounds not for time 30 abmat sit ups 20 med ball plank get ups 10 TTB

Squat A. Front Squat 3×5 @ 70% +5-10# B. SA OHS from half kneeling 3×10 Press A.Push Press/ Bench Press 3×5 @70% +5-10# B. SA Bench Press Alt ( 1 wt stays up) 3×10 Workout x 3rft Row 20 Cal 20 Leg Raises 20 SA KB Swings 26/35 20 Plyo Jumps(air squats to 90 degree)

Workout: 25 min Team Challenge- Team Relay Race (2 min rest in-between) “Man Your Stations” 1. Max Burpees as a team…only 1 person goes 3min 2. Max Power Cleans as a team…only 1 3min (Mens and Womens bars 95/65) 3. Max Wall Balls 3min 4. Max Shuttle Run 3min (length of gym) 5. Max distance

Strength 24 min Squat A. Back Squat 3×5 @70% +5-10# B.Bulgarian Split Squats/ Half Kneeling 3×10 Deadlift A. Regular 1×5 (working set) +5-10# B. KB Deadlifts 3×10 Workout: 3rds Single Arm Push Press/ Push Press x8ea Transverse Slam Balls or ball toss x8(ea) Pull Ups (Strict) x 5ea Plate Extensions x8 90 day participants. Replace

        8 rounds 500m (@ 85%) Row then… 6 Plank get ups    Rest 1 min 90 day challenge 1.7 minutes amrap Burpees 2.8 rounds 500m (@ 85%) Row then… 6 Plank get ups    Rest 1 min

Squat A. Front Squat 3×5 @ 70% +5-10# B. Goblet Squat to ball 3×10 Press A. Strict Press 3×5 @70% +5-10# B. Half Kneeling Press 3×10 Workout: 3rds Single Arm Farmer Carry (Heavyish) Down and back x4 20 (10ea) Half Kneeling Chops- Use KB-Ball<a 20 (10ea) Cross Over Squats

Reminder 8am class 9am Nutrition GSCF 90 day challenge kick off. ****there will be no testing/weighing or measuring for challenge today. All will be completed this up coming week. Workout: Stations… Teams of 2 (5 Min at ea Station) x2 Station 1: 20 Box Jumps 20/24 Hammer Swings on tire Station 2: Row 10 Cal