Thursday 10/29/15


Schedule Reminder: No 8am class this Saturday due to our 9am Halloween WOD & party! Come in costume, prizes awarded for best Individual and best Group (up to 4 people) costumes. We’ll provide coffee & fruit, feel free to bring something to share! 

Bodyweight Strength

3 Rounds through – rotate every 90 seconds (18 minutes total):

1) PUSH: 2×5 dips (rings, parallel bars, paralletes, or boxes)

2) HOLLOW: Hollow/Arch rolls or Ring Swings/Lever Rocks

3) PULL: Strict Muscle-Ups or MU Transitions on Low Rings

4) CORE: 10 GHD sit-ups or 15 v-ups/tuck-ups or accumulate :45 sec min plank hold


With a running clock – for total reps:

0:00-3:00, AMRAP of:
5 Chest To Bar Pull-Ups
5 Burpees

3:00-4:00, REST

4:00-5:00, AMRAP of:
Ground to Overhead (135/95)

5:00-6:00, REST

6:00-9:00, AMRAP of [same as first]:
5 Chest To Bar Pull-Ups
5 Burpees

Categories: WOD

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