Friday

FridayWOD:
NO Evening classes- JoCo Competition

A. Snatch pull+ hang snatch (anywhere above knee) skill work.

B. EMOTM x 12 min:
Min 1-3: 1 Snatch pull + 2 Hang Snatch (light load)
Min 4-6: 1 Snatch pull + 1 Hang Snatch (mod load)
Min 7-9: 1 Sn. pull + 1 H Sn. (mod-heavy)
Min 10-12: 1 Sn. pull + 1 H. Sn. (Heavy)

C1. 3×20: weighted GHD/abmat situps
2. 3×20: weighted GHD hip ext./barbell good mornings

Thursday

In it’s second year, The {HALLOWEEN} Romp at Riddle Point is an obstacle course adventure race through mud, sand, water and land hosted by & benefiting the Boys & Girls Clubs of Bloomington.
The {HALLOWEEN} Romp at Riddle Point will be held on Saturday, November 1st at Riddle Point Park located on the south shore of beautiful Lake Lemon. The race is 2.5+ miles long featuring more than a dozen obstacles, including a rope climb, army crawl on the beach, mud creek stomp, a 25-foot ravine, and more!

Click HERE for more information and registration

WOD:
A. Backsquat 5×5
*start around 61-65% of 1rm and build 5% per set of 5 to 81-85%+ by your last set.

B. 1 round for time:
500m. Row
25 Wallballs (14,20-10′)
20 box jumps (20.24”)
15 toes to bar
10 wall climbs

Wednesday

sick puppiesWOD:
A. Deadlift 5×5
*start around 61-65% of 1rm and build 5% per set of 5 to 81-85%+ by your last set.
B. 10-12 min of Handstand hold/walk skill work & progressions.

Tuesday

“To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them.” Picabo Street

Last weekend, Ethan did Heavy "Grace" for Barbells for Boobs for the first time.

Last weekend, Ethan did Heavy “Grace” for Barbells for Boobs for the first time.

WOD:
‘Fran’
21-15-9 reps for time:
Thrusters (65,95#)
Pullups
*Goal is to scale appropriately for a 5 min. goal time frame, with a 10 min. cap.

Monday

never skip a mondayWOD:
A. Shoulder press 5×5.
*start around 61-65% of 1rm and build 5% per set of 5 to 81-85%+ by your last set.
B. EMOTM x 10 min:
Odd: 100m. Run
Even: 30 sec. max Russian swings (heavy), 30 sec. rest