Sunday, October 19 – Saturday, October 25

Posted on October 19, 2014 by Anna Follman
Sunday, October 19 – Saturday, October 25

Anna - "Did you know you can save 15% or more on your car insurance by switching to GEICO??"
Josh - "No way, really?!"
Justin - "Everybody knows that Anna"
Luey - "SQUIRREL!!"

Sunday, October 19 – No Class

 

Monday, October 20

Strength: 1 Snatch + 1 Hang Snatch

  • 5 sets

WOD: 17 Minute AMRAP

  • 12 Hang Power Snatch (53/75)
  • 24 Box Step-Ups (20″/24″)
  • 400 M Run

 

Tuesday, October 21

Strength: Push Press

  • 5×2

WOD: 24 Minute EMOM

  • Minute 1
    • 8 Handstand Push-Ups
  • Minute 2
    • 8 Front Squats (103/155)
  • Minute 3
    • 8 Burpees

 

Wednesday, October 22

Strength: Back Squat

  • Establish 1 Rep Max

WOD: Death By

  • KB Swings (35/55)

 

Thursday, October 23

Skill Work: Ring/Bar Muscle Ups

WOD: 14 Minute AMRAP (compare to 3/21/14 & 6/10/14)

  • 60 Calorie Row
  • 50 TTB
  • 40 Wall Balls (14/20)
  • 30 Cleans (93/135)
  • 20 Muscle Ups

 

Friday, October 24

Strength: Overhead Squat

  • 1×5; 2×3; 3×3

WOD: For Time

“Josh”

  • 21 Overhead Squat (63/95)
  • 42 Pull-Ups
  • 15 Overhead Squats (63/95)
  • 30 Pull-Ups
  • 9 Overhead Squats (63/95)
  • 18 Pull-Ups

*17 min. time cap

 

Saturday, October 25

WOD: TABATA (compare to 8/2/14)

2x thru

  • Shuttle Sprints
  • Sit-Ups
  • Row
  • Goblet Squats (35/55)
  • Getting Started

    Eden Prairie

    FREE intro class every Saturday @ 11AM

    Prior Lake

    FREE intro class every Saturday @ 10:30AM

  • Eden Prairie

    Prior Lake
  • Questions?

#WorkHardBeNice