Needed to complete 1500m of rowing


5 rounds-
2 min plank
25 burpees


Need to complete 250 reps of abs (sit ups, TTB, mason twists, etc)

EMOM 14 min
odd min- 7 thrusters/20 sit ups
even min- 10 lateral jumps/7 wall balls


EMOM 12 min
odd min- 7 Push press/5 toes to bar
even min- 5 box junps/7 wall balls


EMOM 10 min
odd min- 5 pull ups/sit ups until the minute is over
even min- 5 burpees/7 wall balls

Dawn and I are working out today at 10:30
Monday- gotta go early 8:15- let me know if you are coming
Kendra will be watching our house while we are gone so you can coordinate wo's with her. Please come workout!
We will be back Dec 5. Have a great thanksgiving!!!

6 min- row for cal
5 min- walk lunge with the 20lb vest
4 min- box jump burpees- count each burpee
3 min- snatch
2 min- sit up
1 min- pull up

2 rounds
Run 800m
25 OHS
25 Wall balls
50 DU/150 singles
25 Sumos
50 BJ

Enjoy this amazing weather!
This weeks schedule-
Mon, Wed, Fri- 8:20
Saturday

Today we tried handstand push ups- great job girls!! Fun workout :-)

Happy Birthday Heather!

2 rounds
4 min wall sit w the 14lb ball
2 min plank
35 wall balls
7 rope climbs in 2min or 20 pull ups
100 sit ups in a row


 You do this one with a partner. You both perform the exercise together. If you cannot complete the exercise then you must row 300m (both people) and then return to finish your remaining time or reps.
Example: if you are doing the 4 min wall sit and can only get through 2 min before you need a break then you and your partner both row 300m and then return and do the wall sit for 2 more minutes.
If one of you stops after 10 wall balls then you both run and return to complete 20 more wall balls. This is a mind game because you don't want to have to do the run so you push yourself a little harder than you are use too.

I hope you are having a great Sunday! This weeks schedule-
Mon, wed, fri 8:20
Saturday
Wednesday will be Heather's birthday celebration. We are getting off lucky cause she is only turning 25!!

4 rounds
row 400m
1 rope climb
10 TTB
50 sit ups

Dumbell Snatch
https://www.youtube.com/watch?v=dDRiPLPzUVg

5 rounds
run or row 400m
25 sit ups or GHD's
25 good mornings with 20lb ball
100m walk lunges (about 85-90steps)