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Daily WODS 08/07/17-08/13/17

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Monday 08/07/17
Regular Classes WOD
A. Close Grip Bench Press
10-8-6-4-2 Rest 90 sec b/t sets.
B. 4 rounds
45 sec max rep pull ups
45 sec max rep box jumps
45 sec plate burpee
45 sec plate gto
Rest 3 min b/t rounds
C. Mobility
Chest/Upper Back

BootCamp (Noon Only)
2 Rounds of
9 Min AMRAP
100′ Farmers Carry
10 Toes to Bar
5 Ring Dips
Rest 3 min

Tuesday 08/08/17
Regular Classes WOD
A. Warm Up (Primer)
6 Min AMRAP (for quality)
3 KB Snatch/arm
3 KB Press/arm
4 2/2 KB OH Lunges
50’ KB OH Walk
Rest 30 sec
B. 9 Min AMRAP
50’ SA Farmers Carry
12 V-Ups
12 Ring Rows
rest 3 min
9 min AMRAP
300m Run
12 Wall Balls
12 Box Jumps
rest 3 min
9 Min AMRAP
12 Goblets Squats
12 Sit Ups
12 HR Push Ups

BootCamp (Noon Only)
A. For time
15 HSPU
15 Deadlifts 185/135
10 HSPU
10 Deadlifts 185/135
5 HSPU
5 Deadlifts
B. Back Squats
Work up to a heavy 2 reps

Wednesday 08/09/17
Regular Classes WOD
A. 2 Rounds
4 Minutes AMRAP
20 Double Unders
6 toes to Bar
12 DB Push Press
rest 2 min
4 Minutes AMRAP
30 Alt Lunges
20 Russian Twist
10 Ring Dips
rest 2 min
B. 3-4 Sets NOT for time
30 sec FC Hold (Heavy)
4 Kip Swings + 4 Kipping Pull Ups (UB Complex)

BootCamp (Noon Only)
For time
25 Alt DB Snatch
10 Burpees Box Jumps Over
20 Alt DB Snatch
10 Burpees Box Jumps Over
15 Alt DB Snatch
10 Burpees Box Jump Over

Thursday 08/10/17
Regular Classes WOD
A. 15 Min AMRAP
250m Row
8 Power Snatch 95/65
8 OHS (Same Bar)
B. 3 Sets NOT for time
8/leg SL BB RDL, rest 60 sec
8/side banded clam shell
(https://youtu.be/QjKyGqrAaP4)
Accumulate 45 sec Hollow Body Hold
Accumulate 45 sec Superman Hold

BootCamp (Noon Only)
8 Min AMRAP
4 Squat Clean (Heavy)
12 Ring Rows

Friday 08/11/17
Regular Classes WOD
A. “The Bear”
5 Sets of UB Complex
Power Clean + Front Squats + Push Press + Back Squats + Push Press B/N
Must go UB during a round, no resting on ground. Rest as needed b/t rounds. Add weight each round.
B. EMOM x 10
100m Sprint

BootCamp (Noon Only)
Team WOD, WOD TBD.