Wod Monday 10/31/16

Wear your costume to WOD on Monday, 10/31!

Best costume wins a $50 gift certificate to Stones!

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

 Prep the movements

 3.     Wod:

 “Transformer”

 AMRAP 30 Last done 10-30-15

  •  5 Kettle bell swings (70,53)
  • 10 push-ups
  • 15 squats
  • 20 Ab-mat sit-ups

*Run 800 m on the 7,14 and 21 minute mark.

Option 1:

 AMRAP 20

  •  5 Kettle bell swings (35,26)
  • 10 push-ups from box
  • 15 squats
  • 20 Ab-mat sit-ups

*Run 400 m on the 7,14 mark

Cash out:

For time: With your hands behind your back eat a donut off a string or bob for an apple!

Option 2:

 AMRAP 30

  • 5 Kettle bell swings (53,35)
  • 10 push-ups
  • 15 squats
  • 20 Ab-mat sit-ups

*Run 800 m on the 7,14 and 21 minute mark.

happy

 

Posted in WOD

8 thoughts on “Wod Monday 10/31/16

  1. Kudos to those who were organized enough at 5:30am to arrive in costume!! Hopefully, we have a winner in the class who will take us all to Stones with their gift card 🙂
    Transformer: 7 Rounds with 44# KB
    A fun little workout!!

    Liked by 1 person

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