Blog Search

Daily WODS 08/28/17- 09/03/17

By: 0

Monday 08/28/17
Regular Class WOD
A. Clean + Front Squat + Split Jerk,
6 Sets (3+3+3)
B. “Swole Circuit” x 3 Sets
Bent Row – Reverse Grip x 10 reps
Ring Dips x 10 reps
Good Mornings x 10 reps

BootCamp (Noon Only)
EMOM x 20
1st – 12/8 Cals Row
2nd – 30 sec Max Effort HSPU
3rd – 30 sec M.E. Toes to Bar/ Toes to Rings or Hanging Knee Raises
4th – 8 BB Bent Over Row

Tuesday 08/29/17
Regular Class
A. 1 Round of:
7 Minutes AMRAP
40 Double Unders
15 KB Swings 53/35
10 HSPU
Rest 3 min
7 Minutes AMRAP
20 Alt Lunges
10 Wall Balls #25/16
10 Ring Rows
B. 3 Sets NOT for time
4-6 MU Transition Drills
10 Banded Face Pull
12 Air Squats w/ Holding Plate OH (heavier than last week)

BootCamp (Noon Only)
A. Back squats
5 Sets of 3 Reps, Rest as needed.
B. 30 Squat Clean For time
Tough Load

Wednesday 08/30/17
Regular Class
A. Warm Up: 2 Sets NOT For Time
50ft Monster Walk Crab Walk, Rest 15 sec
50ft Monster Walk Speed Skater, Rest 15 sec
50ft Monster Walk Cowboy, rest 15 sec
B. 3 Rounds
4 Min AMRAP
250m Row
10 Deadlifts 225/155
10 V-Ups
Rest 2 min
C. 2 Sets NOT For Time
Accumulate 30sec Handstand Hold Practice
100ft Dble KB OH Walking

BootCamp (Noon Only)
4 Rounds for time
1 Lap Around the Building
10 Box Jumps
15 KB Swings  53/35

Thursday 08/31/17
Regular Class WOD
A. Warm Up:
10 Min Working Gymnastic Skills (Kipping/Butterfly Pull Ups)
B. Reverse “Fran”
9-15-21 Reps of:
Pull Ups
Thrusters 95/65
C. 3 Sets NOT For Time
60 sec Front Plank
Accumulate 60 sec Hollow Hold
60 sec Side-to-side ½ moon ball slams

BootCamp (Noon Only)
11 Min AMRAP
Ascending Ladder
2 Power Snatch (tough load)
10 Double Unders
4 P.S.
20 Double Unders
etc…

Friday 09/01/17
Regular Class WOD
A. 12 Minutes AMRAP
5 Power Snatch, tough
5 Goblet Squats, tough
10 Burpees over Bar
B. 3 Sets NOT for time
15 Sorinex Hamstrings Curls
16 (8/8) Dble KB Step Up
10 Bulgarian Ring Row

BootCamp (Noon Only)
Team WOD. WOD TBD