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Daily WODs 10/16/17- 10/22/17

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Monday 10/16/17
Regular Class
A. 4 Rounds for Time
10 Power Clean 135/95
25 Air Squats
50 Double Unders
Rest 1 min b/t
B. 3 Sets NOT for Time
35 sec shoulder taps in plank position
20-40 sec scapular pull-ups hanging from pull-up bar (hold 2 sec at the top)
10-30 sec hold in bottom of squat weighted

BootCamp (Noon Only)
4 Sets, Each for Time
15/12 Cals Row
10 Burpees Over Rower
5 Power Cleans 155/105
Rest 1 min

Tuesday 10/17/17
Regular Class
A. 5 Min AMRAP
5 Snatch (tough)
10 HSPU
Rest 3 min
5 Min AMRAP
3 Snatch (tougher)
12 HR Push Ups
Rest 3 min
3 min AMRAP Snatch (toughest)
B. 3 Sets NOT For time
Max Hold Supinated Grip Chin Over Bar
15 KB RDL Sumo Stance
12/side Side Bends (Heavier than last week)

BootCamp (Noon Only)
A. Pull Ups Skill work
3 Sets
6 Strict Pull Ups w/ 4 sec negative, rest 1 min
6/arm DB Bent Over Row, Tempo 41×2, rest 1 min (heavier than last week)
B. Tabata
Shuttle Run and KBS

Wednesday 10/18/17
Regular Class
A. 11 Min AMRAP
300m Row
5 Deadlifts 315/225
5 Bar Muscle Ups/ C2B Pull Ups
B. 3 Sets NOT For Time
30 sec banded face-pulls
30 sec Toes to Bar
100ft dble KB OH Walk

BootCamp (Noon Only)
EMOM x 20
1st – 3-5 Wall Walks
2nd – 6-10 Toes to Bar
3rd – 12 Ab Wheel
4th – 6/6 DB SA Split Jerk

Thursday 10/19/17
Regular Class
A. Front Squats
3 x 3, 3 x 2. Rest as needed
B. 3 Rounds
470m Sprint
Rest 3 min

BootCamp (Noon Only)
4 Rounds for Time
30 Double Unders
15 Wall Balls (20/14)
15 Box Jumps (24/20″)

Friday 10/20/17
Regular Class
A.”Randy”
75 Power Snatches (75/55)
B. 3 Sets NOT
15 Abs Wheel
12 Leg Raises on Stall Bars
10/side obliques on Stall Bars
C. ROMWOD

BootCamp (Noon Only)
Team WOD, Wod tbd.