Monday - 10/16/17

WOD: For time:
Medicine Ball Run, 30/20 lbs, 200 m
30 Dumbbell Box Step-ups, 50/35 lbs
Medicine Ball Run, 30/20 lbs, 400 m
30 Single Dumbbell Overhead Squats, 50/35 lbs
Medicine Ball Run, 30/20 lbs, 600 m
30 Toes-to-bars

Tuesday - 10/17/17

Lifting: 
Single Leg Kb Deficit Deadlift 12-12-12, using heaviest weight per set
Banded Kettlebell Swing 20-20-20, using heaviest weight per set

WOD: HERO Wittman
7 rounds for time of:
15 Kettlebell Swings, 1.5/1 pood
15 Power Cleans, 95/65 lbs
15 Box Jumps, 24/20 in

Wednesday - 10/18/17


WOD: Complete as many rounds as possible in 15 mins of:
3 Curtis P Dumbbells, 35/20 lbs
9 Burpees

Post: Tabata Barbell Floor Wiper, 95/65 lbs
The Tabata interval is 30 secs of work followed by 30 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

Thursday - 10/19/17


WOD: 2 rounds for time of:
12 Front Squats, 135/95 lbs
Run, 200 m
12 Push Press, 135/95 lbs
Run, 200 m
12 Thrusters, 135/95 lbs
Run, 200 m
12 Floor Press, 135/95 lbs
Run, 200 m

Friday - 10/20/17

WOD In 20 mins do:
Buy In: Row, 1000 m
then in the remaining time, AMRAP of:
5 Handstand Push-ups
10 Kettlebell Clean & Jerks, 53/35 lbs
20 Double Unders

Saturday - 10/21/17

AMReps 3 mins: Pull-ups, Push-ups and Air Squats
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00 perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00 perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00 perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats
Etc. Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squat.Log total reps completed.

Sunday - 10/22/17

NO Open Gym