September 2016

Thursday, 9/15/16:

skill of the day:

2000m row

WOD:

run 200m
20 front rack lunges (75#/55#)
20 burpees
run 400m
20 front rack lunges
20 burpees
run 800m
20 front rack lunges
20 burpees

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Wednesday, 9/14/16:

skill of the day:

EMOM for 10:

odd: 2 overhead squats with a 10 second pause (95#/65#)
even: 10 toes to bar

WOD:

AMRAP for 15 minutes:

35 power snatches (95#/65#)
35 pull-ups
35 calorie bike
35 handstand push-ups

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Tuesday, 9/13/16:

skill of the day:

3×20 GHD sit-ups

WOD:

0:00-5:00:

750m row
AMRAP:
9 thrusters (95#/65#)
25 double unders

rest 5 minutes

10:00-15:00:

500m row
9 thrusters
25 double unders

rest 5 minutes

20:00-25:00:

250m row
9 thrusters (95#/65#)
25 double-unders

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Monday, 9/12/16:

skill of the day:

5×5 front squat

WOD:

alternating tabata:

push-ups
chest to bar pull-ups
hang power cleans (95#/65#)

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Friday, 9/9/16:

skill of the day:

EMOM for 8 minutes:

4 muscle-ups

WOD:

21-15-9

back squats (135#/95#)
handstand push-ups
500m row after each set

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Thursday, 9/8/16:

skill of the day:

200′ of handstand walk or 60 shoulder taps

WOD:

8 rounds:

bike 20/16 calories
rest 3:00

*your score is total time on the bike

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Wednesday, 9/6/16:

skill of the day:

10 pull-up negatives
10 ring dip negatives

WOD:

AMRAP for 20 minutes:

50 double unders
40 box jump overs (24″/20″)
30 pull-ups
20 burpees
10 power cleans (155#/105#)

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Tuesday, 9/6/16:

skill of the day:

4×10 weighted hip extensions (45#/35#)

WOD:

AMRAP for 5:

21 calorie row
21 deadlifts (95#/65#)

rest 5 minutes

AMRAP for 5:

15 calorie row
15 overhead squats (95#/65#)

rest 5 minutes

AMRAP for 5:

9 calorie row
9 push press (95#/65#)

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Only one class tomorrow (9/5) at 10 a.m. for Labor Day!

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Friday, 9/2/16:

skill of the day:

3×3 front squat
3×3 back squat

WOD:

5 rounds:

10 pull-ups
10 power cleans (115#/85#)
10 front squats
10 shoulder to overhead

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