SATURDAY OCTOBER 8th

Warm Up

400m Run

"GRACE"

Barbells for Boobs

30 Clean and Jerk (135/95)

FRIDAY Oct 7th

Obviously a very EXPLOSIVE WOMAN!

WARM UP
25 Mt Climbers
35 Hand Release Push Ups

WOD

5 Rds for time:

20 Wall Balls

20Burpees

20 V-Ups

20 Weighted lunges (10 lbs)

FINISH:

400M sprint!

THURSDAY Oct 6th

Powerful Work Stacy!

WARM UP
20 wall balls
20 leg lifts

WOD

5 rounds for time

200 Single jump rope

200m row

FINISH
100 Squats


and some of you did...


WARM UP
8 mat lengths bear crawl
stretching

WOD

"the Brett"

Happy 25th Bday Brett!

Who is this mysterious man you ask? Its the new and improved Brett on his 25th Bday!
(Safi messin around with my(Banu) camera :) 

100 jump rope

100 push ups

100 OHS (over head squat)

100 sit ups

FINISH

stretching

WEDNESDAY Oct 5th

WARM UP

25 Wall balls

25 pushups

WOD pg 164 new book

"BW 6"

21-15-9

Lunges (each leg 1/2rep)

Sit ups

Burpees

FINISH

Row 500m

TUESDAY OCT 4TH

WARM UP

50 Lunges

         WOD pg168- new book

"1600/200"

4 rounds for time

Run 400m

50 squats

FINISH

300 Jump rope

MONDAY Oct 3rd

WARM UP

50 push ups

50 squats

WOD

"ANNIE"

50-40-30-20-10

DU

Situps

FINISH

Max plank