Saturday October 9th


Saturday October 9th

8am- we are going to start with teams of 4 then wod 2 split into teams of 2
Wod 1- Waterfall style-Team of 4
22 Minutes (which will be 5 rounds each for every person) This is for total cals
1 Minute Row
1 Minutes Ski
1 Minute Bike
1 Minute rest
At 3,2,1 go (0 to 1 minute) teammate one will start rowing while everyone else is waiting,
then at 1-2 minutes they will move to ski and partner 2 starts the row
you with me here??
then at 2-3 minute mark teammate 1 moves to bike, 2 goes to ski, 3 starts the row

at 3 minutes mark.. teammate one is resting, 2 goes to bike, 3 goes to ski, 4 starts the row

This one is easier to just start than to explain.
you will be working 3 minutes every round and resting 1 minute basically, just cycling through the machines with team.

5 Minute break after this one, then wod 2 in teams of 2
20 Minutes
10 Minutes on a bike for cals switching when you want
10 minutes on a ski or row switching when you want

9am- solo or with a partner
5 Rounds for time of:
20/15 Calories, Air Bike
10 Deadlifts, 225/155

3 Rounds for time of:
30 Front Squats, 75/55
30 Push-ups
10 Bar Muscle-ups

5 Rounds for time of:
30 foot Handstand Walk (or 12 HSPU)
5 Split Jerks, 205/145 ( can take from the rack)

*Rest 5 minutes between workouts