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Daily WODs 10/02/17- 10/08/17

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Monday 10/02/17
Regular Class WOD
A. 4 Rounds For Time
40 Double Unders
12 Thrusters 95/65
12 Pull Ups
B. 3 Sets NOT for Time
6/arm Single Arm DB Bent Over Row, 4 sec Eccentric (heavier than last week)
14 Banded Triceps Extension
20 Weighted Calves Raises

BootCamp (Noon Only)
For time
60 Double Unders
50 Cals Row
40 Alt Walking Lunges
30 KB Swings 53/35
20 Ring Rows
10 HSPU

Tuesday 10/03/17
Regular Class WOD
A. 5 min AMRAP @ high effort 90%:
12 wall balls
10 step-ups, alternating
6 ball slams
*Should be unbroken sets.
Rest 5 min
12 min AMRAP @ 80%:
400m run
10 goblet squats (moderate)
10 step-ups, alternating
10 ball slams
B. 2 Sets NOT For time
20 V-Ups
30 sec Hollow Body Hold
20/side Side Bends
30 sec Superman

BootCamp (Noon Only)
A. Hang Snatch
Build up to 1 RM
B. 20 Squat Snatch For time
tough load (redo from 4 weeks ago)

Wednesday 10/04/17
Regular Class WOD
A. Drop Snatch
3 x 5 Reps
B. Snatch – 3 Positions
6 x 3 Reps
C. EMOM x 15
1st – 8 HSPU
2nd – 100ft Broad Jumps
3rd – 45 sec (weighted) Wall Sit

BootCamp (Noon Only)
5 Rounds for time:
5 Power Clean 135/95
10 Hanging Knee Raises, Toes to Bar
200m Run

Thursday 10/05/17
Regular Class WOD
A. 10 Min AMRAP
6 Shoulder to Overhead 115/75
9 Burpees Over Bar
12 Deadlifts 115/75
B. EMOM x 8
1st – 3-5 Wall Walks
2nd – 8-10 TTB

BootCamp (Noon Only)
11 Min AMRAP
6 DB Thrusters #25-35
8 Pull Ups, Ring Rows
10 Box Jumps 24/20″

Friday 10/06/17
Regular Class WOD
A. “Gwen”
15-12-9 Reps, Clean-and-Jerk
Score is weight used for all three unbroken sets.
Each set must be unbroken (touch and go at floor) only; even a re-grip off the floor is a foul. Use same load for each set. Rest as needed between sets.
B. 3 Sets not For time
100ft CrabWalk
100ft Speed Skater
100ft Cowboy

BootCamp (Noon Only)
Team WOD.