Make sure to check Facebook for all of the pictures from last Friday’s Halloween celebration!
GROUP CLASS WORKOUT
Warm Up:
2 lap run, 20 PVC pass throughs, 2 lap run, 10 pushups, 20 air squats
3 Rounds (1 Minute Breaks)
1. Max Effort Strict Pull Ups (Use bigger band if you have to) 1 Minute
2. Max Effort DB Squats (H.A.W.) 1 Minute
3. Max Effort Push Ups 1 Minute Goals 1. 20-30 2. 25-30 3. 20-30
Metcon:
Partner WOD
50-40-30-20-10
Wall Balls 20/14
10-20-30-40-50
Box Jumps 24/20
Partner A works,
Partner B holds in farmer carry dumbbells 60/30
Foundational
45-35-25-10
Wall Ball Thrusters
10-25-35-45
Step Ups
Partner A works,
Partner B holds in farmer carry dumbbells 60/30
Mobility:
Pre – Sink Mobilization (pg. 271)
Post – Hip Capsule Mobilization (pg. 315)
COMPETITORS CLASS
Warm Up:
2 lap run, 20 PVC pass throughs, 2 lap run, 10 pushups, 20 air squats
Strength:
Find 1 RM of:
1 snatch + 1 hang snatch
Metcon:
Partner workout for time:
80 cal row
60 bar facing burpees
40 chest to bar pull ups
20 front squats @ 185/120
Mobility:
Super Friend quad smash