Wednesday (19Sept18)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Every min on the min for 5 mins

2 split jerks @ 65-75%

(2sec pause in dip & 2sec pause in catch)

Teams of 2 or 3-

For time-

4 rounds:

400m run

500m row

Teams of 3:

Partner 1 runs partner 2 rows partner 3 rest then partner 1 rows partner 2 rest partner 3 runs then partner 1 rests partner 2 runs partner 3 rows etc etc

Teams of 2:

Partner 1 runs partner 2 rows then partner 1 rows then partner 2 rest

Aka row always goes to rest, rest goes to run, run goes to row

Each person with row and run 4x each

Extra Credit

Practice Handstand walks

-try going max distance in 5min-

Sub: shoulder taps, holds, kick ups attempts, wall walks etc etc etc

Tuesday (18Sept18)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Every 90secs for 7 rounds

Paused clean deadlift (knee/2sec)

Paused clean deadlift (contact point staying over bar/mid thigh/2sec)

Clean

Front squat

Start at 60% of 1 rep max

*try to add weight each round*

For time:

50 wallballs 14/20

30 hang power clean 105/155

15 bar muscle ups

Extra Credit

3-5 rounds

10 single leg RDLs each side

5 pistols each side*

10 Russian twists each side

*scale as needed/ add weight if you can

Monday (17Sept18)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Work up to a 5RM overhead squat

For time:

10 rounds

3 unbroken touch’n’go power snatches 95/135

6 burpees

Extra Credit

3-5 rounds

5 each side KB windmills

10 each side kneeling bottoms up KB press

10 each side KB bent over row

Saturday (15Sept18)

Open Gym: 9am-noon

Hero WOD: 11:15am

*if you want to “Lift” and do the Hero WOD please done before 11:15

Lift:

Bench press

10RM bench press

&

5x 8-10 DB strict press

5x 8-10 DB bent over row

4x 10 lateral DB raises

3x 30-60s plank hold

Team WOD:

Teams of 2:

For time-

50-40-30-20-10reps of:

alternating kettlebell snatches 53/70

goblet squat 53/70

Tire flips in & outs

-4 rope climbs after round-

*break up reps whatever way you want*

Friday (14Sept18)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Every 90secs for 6 rounds

3 tempo squats 3010

Start at 50% working up

Focus on staying tight

3rounds of:

35/50 cal bike (or 25/35 row)

20 HSPUs

50 double unders

Extra Credit

Every min for 10min

1-2 muscle ups

Or

Alternating-

5 kip swings from rings & 3 banded transitions

Or

Alternating-

5 strict pull ups & 5 dips