October 29, 2016

28
Oct

October 29, 2016

HalloWOD!

The HalloWOD partner workout is today at 9 AM.

Regular classes/workout at 6, 7 and 8 AM.

See both workouts below.

HAPPY BIRTHDAY SUZIE SUNKEL! (Sunday)

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Robbie

Workout of the Day
6, 7 and 8 AM classes:
As part of your warm-up…

Hip Openers:
2 sets of 10 goblet squats @ a tempo 3sec down 3sec up
1:00 frog stretch

:05 (heats of 8-10)
For time:
21-15-12-9-6
Calories air bike
Front squats Rx 185/125 Master 145/85
Bar facing burpees
*23 minute time cap

9 AM HalloWOD
For time in teams of 2:
80-calorie row
50 burpee box jumps 24″/20″
50 hand-release push-ups
100 double-unders (scale = 200 singles)
80 calories ski erg

*one team member works at a time; can split up work any way
*heats of 7, stagger by 10 minutes

Post your scores to the Whiteboard.