Monday - 07/03/17

WOD:
Complete as many rounds as possible in 5 mins of:
15 Assault Bike Calories
10 Toes-to-bars
Rest 5 Mins
Complete as many rounds as possible in 5 mins of:
Row Calories, 15/12 lbs
15 Dumbbell Thrusters, 50/35 lbs
Rest 5 Mins
Complete as many rounds as possible in 5 mins of:
30 Double Unders
5 Burpees

Tuesday - 07/04/17

WOD: Lumber Jack 20
For Time:
20 Deadlifts 275/185 lbs
400 m Run
20 Kettlebell Swings 2/1.5 pood
400 m Run
20 Overhead Squats 115/75 lbs
400 m Run
20 Burpees
400 m Run
20 Pull-ups (chest-to-bar)
400 m Run
20 Box Jumps (24/20 in.)
400 m Run
20 Double Kettlebell Cleans 1.5/1.0 pood
400 m Run

Wednesday - 07/05/17

Strength: Death By Behind The Neck Push Press + Push Press
With a continuously running clock perform:
1 Behind The Neck Push Press + 1 Push Press, 75/55 lbs in the first 1 min
2 Behind The Neck Push Press + 2 Push Press, 75/55 lbs in the second 1 min
3 Behind The Neck Push Press + 3 Push Press, 75/55 lbs in the third 1 min
... Continuing this for as long as you are able. Time Cap 12 Mins


WOD: Annie
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up

Thursday - 07/06/17
 

WOD: 4 rounds for time of:
Med Ball Run, 20/14 lbs, 400 m
40 Overhead Walking Lunges, 20/14 lbs
20 Wall Balls, 20/14 lbs

Friday - 07/07/17

Strength: 5 rounds for time of:
10 Dumbbell Bench Press (challenging Weight)
5 Strict Pull-ups (RX+ Add Weight)

WOD:  Every 1 min for 10 mins, alternating between:
8 Russian Kettlebell Swings,  53/35lbs
12 Single Leg Kettlebell Deadlifts 53/35lbs

Saturday - 07/08/17

WOD: Community WOD

Sunday - 07/09/17

Olympic Lifting Class 10AM - 11AM
Open Gym 11AM - 1PM