Monday - 09/18/17

Strength: 
Back Rack Reverse Lunge Step 6-6-6-6
Use the heaviest weight you can for each set.

WOD For time:
3 rounds for time of:
5 Handstand Push-ups
7 Medicine Ball Cleans, 20/14 lbs
9 Burpee Box Jumps
Run, 200 m

Tuesday - 09/19/17

Strength: 3-3-3-3-3
DB or KB shoulder/strict press 3L then 3R for five rounds.

WOD: Complete as many rounds as possible in 20 mins of:
Single Arm Farmer Carry, 53/35 lbs, 100 m
18 Kettlebell Snatches, 53/35 lbs
16 Kettlebell Goblet Squats, 53/35 lbs
Single Arm Farmer Carry, 53/35 lbs, 100 m

Wednesday - 09/20/17

WOD For time:
1 Round Cindy
Round Of DT, 155/105 lbs
2 Rounds Of Cindy
Round Of DT, 155/105 lbs
3 Rounds of Cindy
Round Of DT, 155/105 lbs
4 Rounds Of Cindy
Round Of DT, 155/105 lbs

Cindy =
5 pullups
10 Pushups
15 Air squats

Thursday - 09/21/17

WOD: 7 rounds for time of:
1 Rope Climb, 15 ft
10 Wall Balls, 20/14 lbs
15 Kettlebell Swings, 53/35 lbs
20 Double Unders

Friday - 09/22/17

WOD: Complete as many rounds as possible in 16 mins of:
Row/Run, 400 m
3 Bear Complexes, 135/95 lbs
16 Box Jumps, 24 in

Saturday - 09/23/17
 

Community WOD

 

Sunday - 09/24/17


Open Gym 11am-1pm