Gettin’ Swole

Sunday 0830 WOD/930-1100 Open Gym

WOD: For Time

21-18-15-12-9-6-3 Wallball Shots 20/14

42-36-30-24-18-12-6 Double Unders

Heavy Carry*

*Athlete will complete a heavy sandbag, dumbbell, plate, or farmers carry from the front of the building to the street and back after each set of DUs.  For example 21 WB, 42 DUs, then carry.


Friday 6am, 7:45, 9, 12-1 (OG), 430, 530pm

WOD: Partner WOD

6K Row

2 rounds:


5 Knee to Elbows

3 Power Cleans 135/95**

**One athlete rows while the other completes 2 rounds of the above triplet.  WOD is finished when the 6k is completed.  There will be a time cap.

Sweatshirt money is due today.


Stickers are in…brand your whip!

Monday 6am, 7:45, 9, 12-1 (Open Gym), 515, 630pm

Strength: Work up to a heavy 3 DL

WOD: For Time

30 DL 225/155

30 cal row/bike

30 Burpees then:

Rest 3 minutes then:

20 DL 225/155

20 cal row/bike

20 Burpees

**Sweatshirt order is ongoing until Friday.  All money and orders to be collected by then.



Sunday 830 WOD/930-1100 (OG)

WOD: Partner WOD


200m Run w/ Medball 20/14

3 Hang Power Snatch 95/65

4 Overhead Squats 95/65

Plank Hold

*One Athlete completes the 200m run while other completes 3 HPS/4 OHS then holds plank with time remaining until partner returns.