Monday - 09/05/16 10:00 AM ONLY

Labor Day WOD
For Time:
5 Rounds:
5 Pull-ups
10 Push-Ups
15 Squats

4 Rounds:
8 Handstand Push-Ups
15 Kettlebell Swings

3 Rounds:
15 Box Jumps
15 Knees to Elbows

2 Rounds:
20 Wall Balls
30 Sit Ups

1 round:
50 Burpees

 

Tuesday - 09/06/16

For time:
Run, 400 m
-- then --
4 rounds of:
10 Hang Power Cleans, 95/65 lbs
10 Pull-ups
10 AbMat Sit-ups
10 Squat Cleans
-- then --
Run, 400 m

Post - Grip and Accessory Strength

3-5 sets of Farmer’s Carry for maximal distance and maximal load without setting the weights down

3-5x10 Pendlay Row



Wednesday - 09/07/16

Strength - EMOM for 10 minutes: Snatch Complex
1 Power Snatch, 1 Hang Squat Snatch, 1 Overhead Squat EMOM for 10 minutes.
Bar leaves ground on Power Snatch and does not touch until after the OHS.
 

WOD For 2 cycles:
AMRAP in 5 mins of:
7 Snatches, 135/85 lbs
9 Handstand Push-ups
11 Burpees

Rest 5 mins between each cycle.
For each cycle restart the AMRAP.

Thursday - 09/08/16

WOD For time:
Row, 1000 m
50 Front Squats, 155/105 lbs
100 Double Unders
25 Shoulder-to-Overheads, 155/105 lbs
50 Double Unders

Accessory Work
50 Russian Twists
40 Banded Good Mornings
30 GHD Sit-ups
20 Single Leg Romanian Deadlifts
100 m Overhead Carry Walk/Run
20 Single Leg Romanian Deadlifts
30 GHD Sit-ups
40 Banded Good Mornings
50 Russian Twists

Friday -  09/10/16

WOD 4 rounds for time of:
12 Kettlebell Goblet Squats, 53/35 lbs
12 Kettlebell Swings, 53/35 lbs
12 Box Jumps, 24/20 in

Post: Sprint : 10x 100 m, every 1 min
Go Every 1 min:
Sprint: 10x 100 m
Each for time.

Saturday -  09/10/16
 

9-11 Memorial WOD - Teams 3 or 4
For Time:
2001 m Row
11 Box Jump (36 in.)s
11 Thrusters 125/85 lbs
11 Burpee Pull-up (chest-to-bar)s
11 Power Cleans 175/125 lbs
11 Handstand Push-ups
11 Kettlebell Swings 70/53 lbs
11 Toes-to-Bars
11 Deadlifts 175/125 lbs
11 Push Jerks 110/75 lbs
2001 m Run



Sunday 09/11/16

Open Gym