Blog Search

Daily WODs 10/23/17 -10/29/17

By: 0

Monday 10/23/17
Regular Classes WOD (5,6,7,8,9am and 3,4,5,6,7pm)
A. For Time
400m Run
50 AbMat Sit Ups
40 Med Ball Cleans
30 Burpees
40 Med Ball Cleans
50 AbMat Sit Ups
400m Run
B. 3 Sets NOT for time
15 Sorinex Hamstring Curls
40 sec weighted wall sit
10 Strict Leg Raise from stall bars

BootCamp (Noon Only)
14 Min AMRAP
12 Power Snatch 95/65
8 Burpees Over Bar
300m Row

Tuesday 10/24/17
Regular Classes WOD (5,6,7,8,9am and 3,4,5,6,7pm)
A. 15 Min AMRAP
5 Strict Pull Ups
5 Strict HSPU
10 KBS 70/53
B. 3 Sets NOT for Time
6/6 Single Leg assisted Squat
12/side single arm banded Y
8/side kneeling pallof press

BootCamp (Noon only)
A. Pull Ups Skill work, week 3
4 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 this!
Double Unders and Air Squats

Wednesday 10/25/17
Regular Classes WOD (5,6,7,8,9am and 3,4,5,6,7pm)
A. Back Squats
4 x 8, rest as needed
(Find 8 RM)
B. 6 Rounds
250m Row @High Output
Rest 30 sec

BootCamp (Noon only)
A. 12 min to find 3 RM Deadlifts
B. For Time (12 min time cap)
30 Wall Balls
20 Deadlifts @185/135
10 C2B Pull Ups
20 Deadlifts @185/135
30 Wall Balls

Thursday 10/26/17
Regular Classes WOD (5,6,7,8,9am and 3,4,5,6,7pm)
A. Every 2 min x 6 Sets
8 Burpees Box Jump Over
10 OHS @95/65
Rest 5 min
B. Every 2 min x 6 Sets
40 Double Unders
10 Deadlifts @185/135
C. 2 Sets NOT for time
12 (6/6) Top to Top DB Strict Press, directly into 100ft Dble DB OH Walking
5 Banded Front Lever

Bootcamp (Noon only)
Every 90 sec x 5 Sets
10 KBS 53/35
10 Goblet Squats
10 KBS 53/35

Friday 10/27/17
Regular Classes WOD (5,6,7,8,9am and 3,4,5,6,7pm)
A. “Nicole”
20 Min AMRAP
Run 400 meters
Max rep Pull-ups
For scoring, use the total number of Pull-ups and note in comments the number of pull-ups completed for each round.
B. Tabata
Bottom to Bottom Air Squats
Rest 1 min
V-Ups

BootCamp (Noon only)
Grinding Team WOD.