Saturday, October 7, 2017

Friday, October 6, 2017
October 5, 2017
Monday, October 9, 2017
October 8, 2017

Saturday, October 7, 2017

Announcements!

Today is the Deadline to sign up for the Battle for the Booty!
The Event is Saturday, October 14th ~ 8:30 – 4:00
Sign up in your category of choice in RhinoFit.
You may choose your own partner as long as he/she is in the
same level, however, your choice is subject to approval by our staff.
If you have a partner in mind let your trainer know…
Please be prepared to be flexible!
No partner, no worries. We will take care of that…

The October “16 Club” has started
4 WODs per week or more! You can do it!

If you made 4 WODs per week last month please check the
September “16 Club” list on the table to be sure we have your name,
and… RSVP for the pot luck at Tammi Lowe’s house!
Today, October 7th at 6:30 PM
*****************************************************

Warm-up:
Run and Row 250 Meters
10 Pull-ups
10 Push-ups
10 Goblet squats
10 Sit-ups
10 Hip Extensions

Supine Scorpion
Foam Roll

WOD:

Partners Choose or Alternate!
AMRAP in 20 minutes…
Complete a 250 meter row and a 200 meter run
Complete 10 pull-ups
and 10 push-ups
Complete 10 slam ball over the shoulder and 10 power cleans
Complete 10 sit-ups and 10 hip extensions

Rx weights: 30/50#, 95/135#

Partners work at the same time in this WOD.
Each partner will choose one movement from each set to do each round.
Partners may stay with the same exercise each round or choose to alternate.
Partners must start each set together (wait for your partner to finish each movement before moving on to the next).
All teams should start with the row/run!
Have Fun!!!

Recovery/Stretching:
“Y” Stretch
Death Stretch
Foam Roll

 

Leave a Reply

Your email address will not be published. Required fields are marked *