Monday - 08/21/17

WOD Hero Rich - For time:
13 Squat Snatches, 155/105 lbs
-- then --
10 rounds of:
10 Pull-ups
Sprint, 100 m
-- then --
13 Squat Cleans, 155/105 lbs
 

Tuesday - 08/22/17

Lifting: Overhead Squats, Front Squats and Back Squats
Overhead Squat 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
Back Squat 1-1-1-1-1, using heaviest weight per set
Try to increase the load on each of the fifteen sets.

WOD: Row 1000 m
This is an all out effort for time

Wednesday - 08/23/17

WOD:  5 rounds for time of:
Dumbbell Farmers Carry, 50/35 lbs, 200 m
30 Double Unders
10 Dumbbell Push Jerks, 50/35 lbs
 

Thursday - 08/24/17

Strength: Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.

WOD: Complete as many rounds as possible in 15 mins of:
30 Air Squats
20 Handstand Push-ups
10 Deadlifts, 225/155 lbs

Friday - 08/25/17

WOD: for time of
21-15-9 reps,
Row Calories
AbMat Sit-up
Rest 5 Mins
15-12-9 reps,  
Bike Calories
Toes-to-bar
Rest 5 mins
9-6-3 reps, 
Wall Climb
Burpee

Saturday - 08/26/17

 

Community WOD

Sunday - 08/27/17


Open Gym 11-1PM