Super Saturday

2 Rounds for time:

30 Burpees

15 Sntaches 115/70#

3 Rounds for time:

400 meter run

15 Chest to Bar Pullups

4 Rounds for time:

500 meter row

15 GHD Situps

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Sunday

Sunday Funday - 7 am Everyone Welcome ~ even non members

Open Gym - 8 am

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Monday isn’t the end of the weekend—it’s the start of your next round of kickassery. Perspective. is. everything.

Monday

Warmup: 3 rounds of

20 meter high knees

20 box step ups

20 meter back pedal

20 situps

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OHS 10-8-6-4-2

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WOD: 1 Round for Reps

3 min ~ max rep rope climbs

1 minute rest

3 min ~ max cal Row

1 minute rest

3 min ~ max wall balls 20/14#

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Warmup: 10 minutes of

1 dumpster dash

2 forward rolls

3 box step ups 

4 kbs

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Bench 10-8-6-4-2

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WOD: 8 Rounds for Time

10 Alternating KB Snatches

10 KB Situps

Warmup: 4 Rounds of

12! of

Calorie Row

Situps

Walking Lung steps

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WOD: For Time

24-21-18-15-12-9-6-3

Wall Balls 20/14#

Burpees

Run around the building after each set

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Endurance:

Same as main class!