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Daily WODs 10/09/17- 10/15/17

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Monday 10/09/17
Regular Class
A. 20 Min AMRAP:
12 Box Jumps w/ step down 30/24”
15 DB shoulder-to-overhead 35/25
18 DB goblet squats
B. 3 Sets NOT for Time
30sec shoulder taps in plank position
10-30sec scapular pull-ups hanging from pull-up bar
30sec hold in bottom of squat

BootCamp (Noon Only)
17 Min AMRAP
30 Goblet Squats
20 Box Jumps
400m Run

Tuesday 10/10/17
Regular Class
A. 14 Min AMRAP
25/20 Cals Row
10 Power Snatch 95/65
10 Toes to Bar
2 Rope Climbs
B. 3 Sets NOT For time
Max Hold Supinated Grip Chin Over Bar
12 KB RDL Sumo Stance
15/side Side Bends (Heavier than last week)

BootCamp (Noon Only)
A. Pull Ups Skill work
3 Sets
4 Strict Pull Ups w/ 4 sec negative, rest 1 min
8/arm DB Bent Over Row, Tempo 41×2, rest 1 min
B. Tabata Burpees

Wednesday 10/11/17
Regular Class WOD
A. 9 Min AMRAP
10 HR Push Ups
15 Russian KB swings 70/53
20 ball slams
B. EMOM x 12
1st: 30s banded tricep extension
2nd: 30s bent over DB rows
3rd: 30s banded face-pulls
4th: 3-5 Wall Walks

BootCamp (Noon Only)
2 Sets
5 Min AMRAP
8 Power Clean 115/75
4 HSPU
20 Double Unders
rest 5 min

Thursday 10/12/17
Regular Class WOD
A. 6 Sets
(1 Power Clean + 1 Front Squat + 1 Squat Clean) x 2 reps
B. Complete for 16 min (45/15)
1st – Monster Walk: Crab
2nd – Monster Walk: Speed Skater
3rd – Monster Walk: Cowboy
4th – Banded Air Squats

BootCamp (Noon Only)
For time
1000m Row
50 Hang Power Snatch 45/35
30 Pull Ups

Friday 10/13/17
Regular Class WOD
A. “Dirty Thirty”
For Time
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Alt Walking Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lb)
30 Back Extensions
30 Wall Balls (20/14 lb)
30 Burpees
30 Double-Unders
B. 2 Sets NOT
12 Abs Wheel
10 Leg Raises on Stall Bars
8/side obliques on Stall Bars

BootCamp (Noon Only)
Team WOD