Monday 10/1
STRENGTH:
Deadlifts
WOD:
*16 Minute Ascending Ladder (By2's)
Deadlifts (135/95)
Burpees O/ Barbell
*4 Toes 2 Bar
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