WOD
Level 1
AMRAP 6:
- Farmer Carry x 100m (to street and back)
- Push-up x 10
- Lunge x 20 (10/leg)
Rest 4 Minutes
AMRAP 6:
- Burpee Box Jump (18/12) x 10
- Dumbbell Hang Clean x 10
- Jump Rope Single x 60
Rest 4 Minutes
AMRAP 6:
- Run x 250m
- Russian Kettlebell Swing (40/25) x 30
Level 2
AMRAP 6:
- Farmer Carry (53/hand, 35/hand) x 100m (to street and back)
- Ring Dip x 10
- Lunge x 20 (10/leg)
Rest 4 Minutes
AMRAP 6:
- Burpee Box Jump (30/24) x 10
- Hang Power Clean (95/65) x 10
- Double Under x 30
Rest 4 Minutes
AMRAP 6:
- Run x 400m
- Kettlebell Swing (53/35) x 30
Notes: Each effort should be at around 85-90% – pace yourself and don’t go all out. A good tip is to break up the movements early on (i.e. do the hang power cleans in 5/5 rather than trying to an unbroken set of 10 each time).
ANNOUNCEMENTS
Old Rag Hike!
Join us for a day of hiking at Old Rag Mountain on Sunday, October 19th. This is one of the most popular hiking trails in the area with amazing views and a fun rock scramble! RSVP on Facebook
If you want to carpool plan to be at the gym by 8:30am so we can get to the trail by 9:30am and have lunch at the top. So please remember to dress accordingly for the day and to bring drinks, snacks, and a lunch with you. There is a parking lot area designated near the start of the trail, but as it is a popular trail carpooling is encouraged.
You can check out this link for more information about the trail:http://www.hikingupward.com/snp/oldrag/.
2+10 (w/ deep box dips), 2, 1+run
2+ FC (PUs and 45#kbs), 2+8 (20″ Box, 65# HC, SUs), 1+200m (35# Kkb)
2, 2+5, 1+1 (box dips, FC 53&45, BBJ 24″, 95#HPC, 60 SU, 45# KBS)
3+17, 2+47, 1+300m
3+ 10 meters – red band ring dips
3
1+400 meters
3 + 100m
2 + 8
1 + 400m
3 + 100m (box dips, 45# carry)
3 + 2 rx
1 + 2 swings rx
Pre-workout: Bench Press
220# (100kg): 23 reps
264# (120kg): 9 reps
286# (130kg): 2 reps
AMRAP 1: 3 + 100m FC (55# dumbells,15 dips on the picnic table instead of ring dips due to space)
AMRAP 2: 2 + 3 (60 SU instead of 30 DU)
AMRAP 3: 1 + 400m run (55# KB)
3 + 75m (box dips)
3 + 4 Rx
1 + 15 KBS (45# Russians)
3 @ 45
2+4 rx
1+17 rx
3 + 25 m (box dips)
2 + 17 (60 SU – started off trying to do DU but it was slowing me down too much)
1 + 400 m
2, 3+5, 1+some running