Monday - 09/26/16 

Skill/Core 5 rounds for time of:
20 Knees To Elbows (stict)
20 AbMat Sit-ups
20 side to side medicine ball touches, 20/15 lbs
20 Leg Kicks

WOD - 4 rounds for time of:
12 Back Rack Reverse Lunge Steps, 75/55 lbs
8 Shoulder-to-Overheads, 75/55 lbs
Run, 400 m

 

Tuesday - 09/27/16

 

Skill: Every 1 min for 10 mins do:
1 Power Snatch W/Pause In Catch (3sec Hold)
1 Snatch Balance (3 Second Pause At Bottom)

WOD: The Ghost
6 rounds, 1 min per station, of:
Row (calories)
Burpee
Double Under
Rest 1 min


Wednesday - 09/28/16

SKill: 3 rounds for time of:
12 Stiff Legged Deadlifts
20 Calf Raises

WOD: 10 rounds for time of:
4 Squat Cleans, 185/135 lbs
8 Burpee Box Jumps

Thursday - 09/29/16

WOD: 5 rounds for time of:
Farmers Carry, 53/35 lbs, 100 m
30 Double Unders
20 Wall Balls, 20/15 lbs, 10/9 ft
10 Pull-ups
Rest 1 min

Friday -  09/30/16

WOD:  3 rounds for time of:
15 Kettlebell Swings, 53/35 lbs
5 Kettlebell 1 Arm LC Clean and Jerks
15 Kettlebell Goblet Squats
5 Alternating Kettlebell Snatches

Saturday - 10/01/16
 

WOD - Bradshaw
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225/155 lbs
12 Pull-ups
24 Double Unders



Sunday 10/02/16

Open Gym