WOD
Level 1
2 Rounds:
AMRAP 6:
- Ring Row x 3
- Box Jump Step Down (18/12) x 6
- Russian Kettlebell Swing (45/30) x 9
- Wall Ball (14/8) x 12
- Rest 4 Minutes
Level 2
2 Rounds
AMRAP 6:
- Chest to Bar Pull-up x 3
- Box Jump with Step Down (30/24) x 6
- Kettlebell Swing (70/53) x 9
- Wall Ball (20/14) x 12
- Rest 4 Minutes
Notes: Aim for consistent score across both amraps
ANNOUNCEMENTS
“First Friday” Potluck Style BBQ and Hangout at the gym this Friday, Oct 3!
The “First Friday” Potluck of October is this Friday, starting around 6:15pm when the last Friday evening class gets out. Bring your own meat and a side to share. We’ll have the grill up and running, the corn-hole boards set out, kanjam throwing, and it’s going to be an awesome time! Bring your friends or family along if you want. RSVP to the Facebook Event and invite your friends!
WOD: 4+5; 4+2 (rr 45#kb, & 14#wb)
AMRAP 1: 3 + 7
AMRAP 2: 3 + 15
53# Russian swings
WOD: 3+9; 3+10
3+3; 3 (chin over bar pullups, rest rx)
2 + 26, 2 + 11 (24″BJ, 55# KB, 20# WB)
3+6
3+12
Regular Pull Ups, 24″ Box, 88# Russian
AMRAP 1: 3 + 13
AMRAP 2: 3 + 3
Rx
3 + 20
3 + 11 rx
3 + 9
3 + 13
regular pull ups, 35# kb, 10# wall ball
4 + 2
3 + 21
4+1, 4+1 rx
3+20
3+16
5k run then 3+6, 2+21