Wednesday, 10/10/18
WOD
For Time:
1 Mile Run
50 Dumbbell Snatch (50#/35#)
10 Rope Climbs
Tuesday, 10/9/18
WOD
12 Minute AMRAP:
15/12 Calorie Row
12 Wall Balls (30#/20#)
9 Toes to Bar
Accessory Work
3×8 (Each Leg) Lateral Step Ups
Monday, 10/8/18
WOD
For Time:
5 Power Cleans (165#/115#)
10 Handstand Push Ups
10 Power Cleans (165#/115#)
20 Handstand Push Ups
15 Power Cleans (165#/115#)
30 Handstand Push Ups
Gymnastics/Core
8 Minute EMOM:
Odd: 6 Strict Pull Ups
Even: 12 Hip Extensions
Friday, 10/5/18
Strength
4×3 Back Squats
*1 Set Every Two Minutes
WOD
8 Minute AMRAP:
25 Wall Balls (20#/14#)
10 Burpee Box Jump Overs (24/20)
Wednesday, 10/3/18
WOD
5 Rounds (2:00 on/2:00 off):
200m Row
150m Run
Max Push Press (135#/95#)
Tuesday, 10/2/18
WOD
For Time:
200 Double Unders
2k Bike
200’ Dumbbell Walking Lunge (50#/35#)
Core Strength
3 Sets:
15 V Ups + 15 Tuck Ups
*Rest 1 minute between sets
Monday, 10/1/18
Strength
10 minutes to work up to a heavy one rep snatch
WOD
For Time:
10-1
Squat Snatch (95#/65#)
*3 Bar Muscle Ups or 6 Pull Ups after each round
Friday, 9/28/18
Strength
8 Minute EMOM:
3 Overhead Squats
WOD
2 Rounds:
50 Calorie Row
25 Handstand Push Ups
Thursday, 9/27/18
WOD
For Time:
10-8-6-4-2
Strict Pull Ups
*Start every round with 150m Farmers Carry (53#/35#)