WOD 10/5
Level 2
WOD
“Lumber Jack 20:”
20 Deadlifts
Run 400m
20 KB swings
Run 400m
20 Overhead Squats
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps
Run 400m
20 DB Squat Cleans
Run 400m
*Time recorded
Please Look at the scaling options and come to class prepared:
| KB | DL | OHS | Pull-Ups | Box | |
| Rx | 32K 24K |
275lb 185lb |
115lb 95lb |
Chest-To-Bar | 24″ 24″ |
| Scale 1 | 24K 16K |
225lb 155lb |
95lb 65lb |
As needed | 24″ 20″ |
| Scale 2 | 16K 12K |
185lb 115lb |
75lb 45lb |
As needed | 20″ 18″ |
| Scale 3 | As needed |
As needed |
As needed |
As needed |
As needed |
Level 1 – (Day 5)
Skill
Ring Dips
WOD
4 Rounds:
3:00 on / 1:00 off
10 Wall Balls
10 Tic-Tacs
200 M Run
There is nothing so easy but that it becomes difficult when you do it reluctantly. – Publius Terentius Afer
Improve your sleep
*Post thoughts to comments
Announcements:
– Mark your calendars!!! We will be celebrating the opening of our new space with a “Fall Fit Fest” on October 15. This event will also be a fundraiser for the American Red Cross of Central Texas and the recent victims of the Central Texas fire disaster. Sign yourself and your friends and family up here for the free workouts. More details can be found on facebook or on our website. *Those interested in attending Barbells for Boobs will be able to do both – we promise!
| Level 2-AM | |
| Mikey | 36:39 Rx |
| Janice | 32:59 (2) |
| MegO | 44:02 (2) |
| J.V. | 35:14 (2) |
| Aubrey | 25:04 CF Mom |
| Erica | 29:48 (2) |
| Jesse | 32:26 (2) |
| Beast | 31:56 (2) |
| MGJ | 37:01 (3) |
| Patrick | 32:52 (2) |
| Bryan | 28:51 (2) |
| Ray | 25:17 (2) |
| Tristy | 26:33 (2) |
| Tony | 49:30 (2) |
| Aaron | 37:19 (3) |
| Jables | 27:34 (2) |
| Jon | 26:17 Rx |
| Clapper | 33:42 (1) |
| Level 2 PM | |
| Stephanie | 29:30 (2) |
| Tasha | 33:08 (2) |
| Betsy | 28:20 Rx |
| Ryan | 36:27 (2) |
| Coy | 32:37 (2) |
| Sanchez | 30:27 (2) |
| Gilbert | 25:42 Rx |
| Blake | 30:19 Rx |
| G | 30:53 (2) |
| Cat | 34:18 (1) |
| Jerry | 32:12 (1) |
| Sherman | 27:40 (1, Mod) |
| Jeanette | 27:44 (3) |
| Big Shug | 37:34 (3) |
| Walker | 29:06 (2) |
| Kaz | 29:17 (2) |
| Uzi | 30:11 (2+Wolf) |
| Fro | 37:00 (1) |
| Sleeves | 25:27 Rx |
| Danny | 27:15 (1) |
| David | 29:28 (2) |
| Can2 | 38:03 Rx |
| Carissa | 30:04 (2) |
| Chrissy | 35:18 (2) |
| Christy | 26:49 (2) |
| Zoom | 30:18 (2) |
| Megan | 31:13 (2) |
| Schittone | 34:37 (2) |
| Melody | 32:02 (2) |
| Level One-PM | |
| Greybeard | 4 |
| Margarita | 5 |
| Ana | 6 |
| KT | 4 |
| Amy | 4 |
| Lance | 5 |
| Cynthia | 3 |
|
Cory |
5 |
| Chris | 7 |
| Jennifer | 7 |
| Cristina | 8 |
| Jess | 6 |
| Gary | 5 |
| Alonzo | 8 |
| Vanessa | 6 |
| Bootcamp | |
| Tara | 9:30 |
| Jillian | 10:20 |
| Kendra | 11:14 |
| Lisa | 12:10 |