Monday (1Oct18)

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

WOD:

Work up to a 2RM overhead squat

“Nancy”

For time-

5 rounds for time of:

400 meter run

65/95 pound Overhead squat, 15 reps

Extra Credit

3-5 rounds

3-5 each side KB windmills

6-8 each side kneeling bottoms up KB press

6-8 each side KB bent over row

*try to increase weight from last week*

Sunday (29Sept18)

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

+

2×10 @ 90% of ?

&

4x 8-10 DB strict press

4x 8-10 DB bent over row

3x 10 lateral DB raises

3x 30-60s plank hold

Team WOD:

For time-

Teams of 2:

100 burpees

100 pull ups

100 box jump overs 20/24

-one person working at a time-

Friday (28Sept18)

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

WOD:

EMOM 6mins:

2 paused back squats 5secs @70%

Then max reps (no pause) @70%

For time-

5 rounds

10 HSPUs

10 deadlifts 185/275

Extra Credit

5min AMRAP

Muscle ups

Or

5 rounds NFT

5 kip swings from rings & 5 banded transitions & 5 dips (add weight if you can)

Or

5 rounds NFT

5 strict pull ups & 5 dips or 5 push ups

Thursday (27Sept18)

Open* gym hours

5am-7am

9am-10am

Noon-1pm

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

Open gym skill WOD:

7min EMOM

1 legless rope climb

*scale: less height, use legs, 5x rope pull seated to standing

Open gym WOD:

For time:

40-20-10 Bike erg

30-20-10 Ski erg

*try with a friend. One person starts on bike other on skier*

Wednesday (26Sept18)

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

WOD:

Every 90secs for 5 rounds

Power clean + 2 split jerks @ 60-80% of C&J

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

Teams of 2:

30min AMRAP-

100ft farmers carry 53/70

20 front rack lunges 75/115

20 wall balls 14/20

10 toes to bar

50 doubleunders

-alternate movements-

Extra Credit

Practice Handstand walks

-try going max distance in 5min-

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