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