Friday’s WOD will be a partner WOD. Show up to learn the particulars!
Month September 2016
Thursday WOD
Thursday092916
•••
10 minute AMRAP
Power clean 135/95
Shoulder to overhead 135/95
Bar facing burpee
•••
Start with 1 rep of each movement, and add 1 rep to each movement every round.
Wednesday WOD
Wednesday092816
•••
3 RFT
25 ohs 95/65
20 pullups
15 box jumps 24/20
Tuesday WOD
Tuesday092716
•••
Back squat 3-3-3-3-3
Monday WOD
Monday 092616
•••
3 rounds for reps:
•••
0-2:30 run 400m
2:30-3:30 AMRep dumbbell hang squat cleans 35/20
3:30-4:30 AMRep double unders
4:30-5:30 AMRep toes to bar
•••
Rest 3 minutes between rounds
Friday WOD
Friday092316
•••
21-15-9
Dumbbell thruster 35/20
Box jump 24/20
Ring row
Thursday WOD – repeat
Thursday091216
•••
20 min AMRAP
20 double unders
3 squat cleans 165/115
5 burpees
•••
From: 032416. Look back at your notes and try to beat your old score!
Wednesday WOD
Wednesday 091116
•••
Buy in: rope pullups
•••
3 RFT
15 ring dips
10 C2B pullups
10 Turkish get ups (5 per arm)
Tuesday WOD
Tuesday091016
•••
Deadlift
5-5-5-5-5
Evil wheels
10-10-10-10-10
Monday WOD
Monday091916
•••
EMOM for as long as possible
1 power clean 135/95
1 push-up
*add 1 rep to each movement every minute
Cash out: waiter walks