Sunday (1NOV15) Closed
NO OLY OR HERO WOD.
Yoga-6pm
NO OLY OR HERO WOD.
Yoga-6pm
WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm
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NO 6:30pm class so we can start set up for Halloween Comp
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WOD:
12mins to work up to a 5RM jerk (any style)
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15mins to work up to a 5RM back squat
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For time:
10 clean & jerk 95/135
10 bar facing burpees
10 clean & jerk 95/135
10 bar facing burpees
10 clean & jerk 95/135
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Extra Credit
strict pull ups
4×8 AHAP
Open* gym hours-6am-7am
9am-10am
4:30-7:30pm
* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work.
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20mins to work through
Back Squat
Bar x10
30% x10
40% x5
50% x5
60% x3
70% x3
80% X3
90% X1
Continue to work up to a max for the day. Once you fail STOP
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Open Gym WOD:
15 KB Swings *
5 Goblet Squats
5 Push-ups
5 Toes-2-Rings
15 KB Swings
4 Goblet Squats
4 Push-ups
4 Toes-2-Rings
15 KB Swings
3 Goblet Squats……
Until you complete 1 rep of each.
*Choose a weight that will be challenging for you.
If you finish and you’re still wanting, more repeat!
WODtimes:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm
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WOD:
Squat everyday
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5rounds-
1min row for calories
1min doubleunders
1min rest
score calories + doubleunders
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Post WOD mobility
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Extra Credit
3-5 rounds of:
10-15 GHD sit-ups
10-15 goodmornings (moderate weight)
WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm
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WOD:
Work up to a 5RM touch n go power clean
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Squat everyday
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For time:
95/135 Thruster, 10 reps
Run 200 meters
65/95 Thruster, 15 reps
Run 400 meters
45/65 Thruster, 20 reps
Run 800 meters
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Extra Credit
Strict Pull up 5×5 AHAP