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Daily WODs 09/18/17-09/24/17

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Monday 09/18/17
Regular Class WOD
A. Split Jerk-
Build to a tough set of 3 in 20 minutes
B. 12 Min AMRAP
10 KB swings, tough
8 Box Jumps 24/20”
6 Toes to Bar

BootCamp (Noon Only)
For Reps
5 Min Burpees
4 Min Cals Row
3 min Box Jumps
2 min Ring Rows
1 min KB Swings 70/53

Tuesday 09/19/17
Regular Class
A. Superset, 4 Sets
100Ft Heavy Weighted Lunges
12 DB/KB RDL
Rest as Needed
B. Death by
1. HSPU or Diamond Push Ups
(If time, rest 1 min and death by ABMat Sit Ups (5, 10, 15, 20, etc…)

BootCamp (Noon Only)
A. Hang Snatch
x 2 reps x 4 building sets. rest 2 min b/t sets.
B. Snatch Pull
x 3 reps x 3 sets @110% of 1 RM. Rest 2 min b/t sets
C. 4 Min AMRAP
Heavy DB Walking Lunges

Wednesday 09/20/17
Regular Class
A. For Rounds and Reps
4 Min AMRAP
12 Deadlifts 185/135
12 Lateral Burpees Over the Bar
2 Min Rest
4 Min AMRAP
9 Deadlifts 225/155
9 Lateral Burpees Over the Bar
2 Min Rest
4 Min AMRAP
6 Deadlifts 275/185
6 Lateral Burpees Over the Bar
B. 3 Sets NOT for Time
12 BB Good mornings
50ft/direction crab walk (banded)
50ft/direction Speedskater (banded)
50ft/direction Cowboy Walk (banded)

BootCamp (Noon Only)
EMOM x 20
1st – 40 sec M.E Double Unders
2nd – 15 ABMat Sit Ups
3rd – 100m Run
4th – 15 AbMat Back Extension

Thursday 09/21/17
Regular Class
A.”Cindy”
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
B. 3 Sets NOT For Time
60 sec Front Plank, rest 15 sec
30sec/side plank, rest 30 sec
30 sec Handstand Hold, rest 30 sec

BootCamp (Noon Only)
5 Sets, each for time
10 Lateral Box Jumps 24/20″
10 Alt DB Snatch 60/40
10 Cals Row
Work=Rest

Friday 09/22/17
Regular Class
A. 4 Rounds For time:
30 Double unders or 60 singles
16 Alt DB snatches, tough
B. EMOM x 10
100m Sprint

BootCamp (Noon Only)
Team WOD. WOD tbd.

Saturday 09/23/17
No classes due to the weightlifting meet. Come and support our athletes!