There will be no open gym or ROM WOD on Sunday the 28th.

Monday - 08/22/16 

Skill: 4 Rounds
5 Barbell Rollout
5 GHD Sit-up
5 Windshield Wiper (each side)
5 Russian Twist (each side)
5 Hollow Rock
5 Back Extension

WOD: For time:
Row, 500 m
-- then --
3 rounds of:
20 Deadlifts, 95/65 lbs
15 Toes-to-bars
10 Power Snatches, 95/65 lbs
-- then --
Row, 500 m

 

Tuesday - 08/23/16

Strength: Power Clean 5-3-1-1-1

WOD: Hero Morrison
50-40-30-20-10 reps, for time of:
Wall Ball, 20/14 lbs
Box Jump, 24/20 in
Kettlebell Swing, 1.5/1 pood



Wednesday - 08/24/16

Strength: Back Squat 5-3-1-1-1

WOD: 
4 rounds for time of:
Run, 400 m
12 Power Cleans, 205/135 lbs
12 Back Squats, 205/135 lbs

Thursday - 08/25/16


Strength:  Shoulder Press : 5-3-1-1-1

WOD: Complete as many rounds as possible in 12 mins of:
12 Push Press, 115/75 lbs
12 Pull Up (Chest To Bar)s
12 Pistols (6 each leg)

Friday -  08/26/16

5 rounds for time of:
Sled Pull, 90/70 lbs, 50 m
20 Burpees
Run (medicine ball), 200 m

Saturday -  08/27/16

Community WOD

Sunday -  08/28/16
 

NO Open Gym or ROM WOD