Month: September 2018

STRENGTH:

Deadlifts

WOD:
*16 Minute Ascending Ladder (By2's)
Deadlifts (135/95)
Burpees O/ Barbell
*4 Toes 2 Bar

PARTNER WOD:

  3 Rounds:
30 Hang Squat Cleans (95/65)
40 Push Press (95/65)
30 Back Rack Lunges (95/65)
40 Sit-Ups
Run 400 m

STRENGTH:

Back Squat

WOD:
* 10 down to 1
Clean and Jerks (135/95)
*10 Wall Balls after each round (20/14)

PARTNER WOD:

24 Minute AMRAP
24 Thrusters (95/65)
24 Box Jumps (24/20)
24 KB Swings (53/35)
300 m Med Ball Carry (20/14) 150 each

STRENGTH:

Strict Press

WOD:
For Time:
Run 400 m
   then,
10 Down to 1 of:
Push Press (95/65)
Back Squat (95/65)
   then,
Run 400 m

PARTNER WOD:

20 Minute AMRAP
Partner A does:
  5 Hang Cleans (115/85)
10 Burpees Over Barbell
15 Sit-Ups

Partner B does:
Run 400 m

STRENGTH:
Front Squats

WOD:
100 Double Unders
 1 Mile Run
100 Wall Balls (20/14)

PARTNER WOD:
With a "25 Minute" Running Clock:
4 Rounds (Alternating Sets) of:
200 m Run
then ( With remaining time ),
AMRAP of:
20 KB Swings (53/35)
20 Pull-Ups
20 Burpee Box Jumps (24/20)

HAPPY LABOR DAY
6:30 am class only

OPEN GYM REST OF THE DAY