Friday 10.27.23

Class Times:
3:30, 4:30 & 5:30pm

Warm Up (Min 0-12)

3 Rounds:
15 Calorie Row
12 Hollow Rocks
9 Wall Balls

Get Fit & Bring a Friend WOD(Min 20-40)

30/24 Calorie Row
30 Ab Mat Sit Ups or V-Ups
30 Wall Balls 20/14
90 Double Unders
*Bring a Friend – Split reps as necessary.

You can push the Row fairly hard with the Sit Ups/V- Ups coming next. You might want to break the WB up into 2-3 sets to save the legs and heart rate just a bit it for bigger sets of DU to end each round.


3 Rounds:
20/16 Calorie Row
20 Ab Mat Sit Ups
20 Wall Balls (any weight)
60 Single or Double Unders
– 2:00 Rest –

Get Strong (Min 48-54)

Goblet Reverse Lunges
3 Rounds
1:00 on 1:00 off
Max Reps AHAP

Hold a KB or DB in the Goblet position and Lunge smooth/steady, alternating Reverse steps within a minute. You don’t need to move fast, just make sure you hold that weight the entire time. These should be heavy!

Competitor Extra

For Time:
100′ HS Walk
100′ OH Plate Lunge Steps 45/25
50′ HS Walk
50′ OH Plate Lunge Steps
*8 Min Cap

Break this up into 25′ increments, changing directions each time. If you want to push your limits a bit, you can turn around and continue on without any kind of break both on your hands or w/ the plate OH.