Paul

Alamo Ranch Fit Club – Open Gym

Metcon (Time)

5 rounds

5 pushups

10 ab mats

15 air squats

10 rounds

10 ski

10 bike

10 cal row

3 RFT

5 DL 115/75

6 PC

7 PJ

ARFC 11.2.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Seated Barbell Scrape Press (3×10)

Light weight practing form. Empty barbell will be enough for most.

Metcon

Metcon (Time)

10 Rounds

10 Cal Bike

10 Cal SKi

10 Cal Row

Cool Down

UPCOMING EVENTS

*Gabe’s Baby Shower WOD is postponed until a later date.

**Best of the Wurst competition Saturday Nov 10. 10am class will be going on that day.

30 min Emom

Alamo Ranch Fit Club – Open Gym

Metcon

30 min Emom

Min 1 – 10 cal bike

Min 2 – 15 slam balls

Min 3 – 10 box jump overs

ARFC 11.1.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up 8 (No Measure)

2 mins Bike then 7 to 1 slam balls and burpees

Strength

Front Squat (5×5)

Metcon

Metcon (Time)

5 Rounds

5 Thrusters 95/65

10 Pull-Ups

400m Row

Cool Down

UPCOMING EVENTS

*Gabe’s Baby Shower WOD is postponed until a later date.

**Best of the Wurst competition Saturday Nov 10. 10am class will be going on that day.