Monday - 10/02/17

Skill/Strength: 
1 Wall Walk + 10 Shoulder Taps 5x1

WOD: Complete as many rounds as possible in 16 mins of:
8 Dumbbell Thrusters, 50/35 lbs
32 Double Unders
8 Dumbbell Front Rack Lunges, 50/35 lbs

Tuesday - 10/03/17

Strength: Power Clean 5x5 at 80% 1RM

WOD: Helen
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

Wednesday - 10/04/17

Strength: Shoulder Press 5x5
Use the same weight for each set, 65% of 1RM

WOD: 5 rounds for time of:
7 Deadlifts, 275/185 lbs
9 Push-ups
11 Box Jumps
13 V Situps

Thursday - 10/05/17


WOD: 
In 3Mins, run 200 m, then
Max Rep Overhead Squat 95/65#
Rest 1 min

In 3 Mins Row Calories, 20/15then,
Max Rep Wall Ball 20/14#
Rest 1 min

In 3 Mins Run, 400 m, then
Max Effort Air Squat
Rest 1 min

In 3 Mins Cal Assault Bike, 20/15, then
Max Rep Turkish Get Up, 35/25 lbs
Rest 1Min

In 3 Mins Run 600M, then
Max Rep T2B

Friday - 10/06/17

WOD: Every 1 min for 12 mins: Power Clean + Push Jerk + Split Jerk
80% of 1RM of Push Jerk

Saturday - 10/07/17

WOD: HERO Hall
5 rounds for time of:
3 Cleans, 225/155 lbs
Run, 200 m
20 Kettlebell Snatches, 53/35 lbs
Rest 2 mins

Sunday - 10/08/17


Open Gym 11am-1pm