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Daily WODS 08/21/17 – 08/27/17

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Monday 08/21/17
Regular Class
A. For time
15-12-9-6-3 Reps of:
Shoulder to Overhead 95/65
Pull Ups
B. 2-3 Sets NOT For Time
45 sec Monster Walk Crab Walk, Rest 15 sec
45 sec Monster Walk Speed Skater, Rest 15 sec
45 sec Monster Walk, rest 15 sec
30 sec Handstand Hold (Free or Against the wall, accumulate)

BootCamp (Noon Only)
18 Min AMRAP
750m Row
50 Double Unders
1 Lap Around the Building

Tuesday 08/22/17
Regular Class WOD
A. 6 Sets
Deadlifts, 3 Reps
Standing Triple Jumps, 3 Reps
Rest as needed b/t sets. |
B. Tabata This|
1. AbMat Sit Ups
2. AbMat Back Extension
3. Russian Twists
4. Ball Slams
1 min rest b/t each movements

BootCamp (Noon Only)
A. Back Squats
4-2-1-4-2-1. Rest as needed b/t sets.
B. 5 Min AMRAP
BB Bear Complex (45/35).
1 Rep = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 B/N Push Press

Wednesday 08/23/17
Regular Class
A. For Rounds and Reps
4 Min AMRAP
6 Thrusters 95/65
12 Box Jump Overs
24 Double Unders
Rest 2 min
Then Repeat for 6 min and 8 min AMRAP. Rest 2 min b/t AMRAPs.
B. 3 Sets NOT for time
3-4 MU Transition Drills
5 Strict Ring Dips
12 Air Squats w/ Holding Plate OH.

BootCamp (Noon Only)
For time:
21-15-9
Shoulders to Overhead 95/65
Pull Ups

Thursday 08/24/17
Regular Class
A. 4 Rounds, Each For time:
9-6-3 Reps of:
Power Cleans (Moderate Load)
Bar Over Burpees
Rest 3 min b/t rounds.
B. 3 Sets NOT For Time
6 Seated DB Strict Press, rest 30 sec
8/arm BB Bent Over Row, Rest 30 sec
8 Toes to Rings, Rest 1 min

BootCamp (Noon Only)
4 Sets Each For Time:
6 Deadlifts (60% of 1 RM)
8 Lateral Box Jump Overs
15 Cals Row
Rest 4 min b/t sets. Each set, you want to go AFAP!

Friday 08/25/17
Regular Class WOD
A. 4 Rounds for Time (80% Effort, Sustainable Pace)
1 Lap Running Around the Building
10 Toes to Bar
20 Walking Lunges Steps
10 HR Push Ups
20 Russian KB Swings 53/35
B.Gymnastics Core Routine
30 sec hollow rock
30 sec hollow hold
15 V-Ups
15 sec hollow hold
15 R/L Flutter Kicks
15 sec hollow hold
10 toes touches
15 sec hollow hold
X 2 Sets. Rest as needed b/t sets. 

BootCamp (Noon Only)
Team WOD, WOD TBD.