Monday - 09/19/16 

Tabata" - Double Unders : 8 x 20 secs / 10 secs
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.


WOD: 6 rounds for time of:
4 Deadlift + 3 Hang Power Clean + 2 Front Squat, 135/95 lbs
10 Burpee (Over Barbell)s
12 Toes-to-bars

 

Tuesday - 09/20/16

WOD - For 5 Rounds:
AMRAP in 3 mins of:
5 Shoulder-to-Overheads, 115/75 lbs
10 Push-ups
15 Ball Slams

Rest 1 min between each cycle.
For each cycle restart the AMRAP

Post: Max Effort Row 500 m



Wednesday - 09/21/16

4 rounds:
15 Bench Press (close grip)s
15 Banded Tricep Extensions
15 Single Leg Romanian Deadlifts
15 Banded Leg Extensions

WOD
40-30-20-10 reps, for time of:
Hand to hand KB swings, 53/35 lbs
AbMat Sit-up

Thursday - 09/22/16

WOD- Hero Roy
5 rounds for time of:
15 Deadlifts, 225/155 lbs
20 Box Jumps, 24 in
25 Pull-ups

Friday -  09/23/16

For time:
Run, 800 m
25 Goblet Squats, 53/35 lbs
15 Power Snatches, 95/65 lbs
5 Wall Climbs
15 Power Snatches, 95/65 lbs
25 Goblet Squats, 53/35 lbs
Run, 800 m

Saturday -  09/24/16
 

WOD - Community WOD



Sunday 09/25/16

Open Gym