TUESDAY 141028

CONDITIONING:

Run 800 or Row 1000 meters followed by coaches choice

WORK CAPACITY:

With a continuously running clock complete 5 thrusters every minute. 
From 0:00-5:00 use 75lbs/55lbs
From 5:00-10:00 use 95lbs/65lbs
From 10:00-15:00 use 115lbs/85lbs

Continue adding 20lbs every 5 minutes for as long as you are able.  Score number of minutes completed.

The 1980's called........

MONDAY 141027

CONDITIONING:

Run 800 or Row 1000 meters followed by coaches choice

WORK CAPACITY:

"Dirty Thirty"

For time:

30 Box Jumps (30in/24in)

30 Chest-to-Bar Pull-ups

30 Kettlebell Swings (32Kg/24Kg)

30 Walking Lung Steps w/ 95lbs/65lbs barbell

30 Knees-to-Elbows

30 Push Press (95lbs/65lbs)

30 Hip Extensions w/ 25lbs/10lbs plate

30 Wall Balls (20lbs/14lbs) @ 11/10 feet target

30 Burpees

30 Double Unders

Reminder for this week......

October 27th- "Manic Monday" 80's Theme 

October 28th- "Tights Tuesday" Superhero Theme

October 29th- "Wicked Wednesday" Pick your scariest costume! (Zombies, Witches, Ghosts, Vampires etc..)

October 30th- "Thirsty Thursday" Pirate Theme

October 31st- Halloween Spook-a-thon!