“Helen”
3 Rounds
400 M Run
21 KBS @ 24/16
12 Pull-ups
*time recorded
“Don’t watch the clock; do what it does. Keep going.” –Sam Levenson
Two Person Team
4 Rounds
12 TTB
12 STO @ 95/65
12 Box Jumps
*teammates split the work however they see fit
*time recorded
15:00 Cap
rest 5:00 (+remainder of time cap)
3 Rounds
10 Ground to Overhead @ 95/65
200 M Shuttle (50 M x4)
*teammates alternate each round and each complete 3 rounds
*time recorded
15:00 Cap
The Prep starts Monday! Discounted for New Member November!
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B. 400 M Sled Drag
400 M Run
100 Double Unders
50 Step-ups (25/leg) @ 20”
The Prep starts Monday!
15% off The Prep for New Member November!
A. 4 Rounds for time
18 Wall Balls @ 20/14
15 Russian Swings @ 24K/16K
12 Pull-ups
“What would life be if we had no courage to attempt anything?” –Vincent Van Gogh
A. 18:00 E202
Set 1-3: 3 Squat Clean + 1 Power Jerk
Set 4-6: 2 Squat Clean + 1 Power Jerk
Set 7-9: 1 Squat Clean + 1 Split Jerk
*By feel
B. 6:00 E202
Clean DLs x3x3
C. Build to a heavy Back Squat in 15:00
“It is health that is real wealth and not pieces of gold and silver.” –Mahatma Gandhi
A. For time:
12 Thrusters @ 135/95
12 Burpees Over the Barbell
12 Squat Clean Thrusters @ 135/95
12 Burpees Over the Barbell
12 Ground to Overhead @ 135/95
12 Burpees Over the Barbell
*time recorded
B. 3 Rounds for Quality
8 Banded Good Mornings
:60 Rest
8/leg Lateral Box Step-Ups w/ KBs or DBs
:60 Rest
“Nobody who ever gave his best regretted it.” –George Halas
A. 10:00 E202
Push Press x5x5 by feel
B. 4 Rounds
:30 CTB Pull-ups
:30 Rest
:30 Burpees
:30 Rest
:30 Box Jump Step-down
:30 Rest
*Goal is to hit a consistent number each set.
*Total reps / exercise recorded
“We can each define ambition and progress for ourselves. The goal is to work toward a world where expectations are not set by the stereotypes that hold us back, but by our personal passion, talents and interests.” –Sheryl Sandberg
9:00 am Class:
Team Workout
4 Rounds
15 KBS @ 24K/16K
400 M Run
*Each teammate completes 4 rounds in a relay fashion
*time recorded
10:00 am Class:
Free Community WOD
Test 7
21-15-9
Deadlift @ 225/155
Handstand Push-up
*time recorded
Scale 1
21-15-9
DL @ 185/125
8 – 7 – 6 – 5
HSPU
Scale 2
21-15-9
DL @ 115/75
Seated DB Press
Active Recovery
A1. DB Muscle Snatch x10x3
A2. Straight Leg WTD Sit-ups x10x3
B. 3 Rounds for quality
10 Lateral Band Step-overs
10 Step-ups / leg
10 No Push-up Burpees
100 Ft/arm 1 Arm Farmers Carry @ 32K/20K (2 laps around rig = 100 ft)
200 M Run
“Life is too short to not have fun; we are only here for a short time compared to the sun and the moon and all that.” –Coolio
