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Daily WODs 10/30/17 – 11/05/17

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Monday 10/30/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 4 Rounds For Time:
500m Row/400m Run
20 KBS (53/35)
5L/5R KB Push Press (53/35)
B. 3 Sets NOT for time
15 Sorinex Hamstring Curls + 2 sec Hold at the top.
45 sec weighted wall sit
15-30sec L-Sit Hold from Stall Bars

BootCamp (Noon Only)
For time:
21-18-15-12 Reps of
Double Unders
Wall Ball Clusters 20/14

Tuesday 10/31/17- Halloween. Bring your costume and lets have some fun!
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm) and BootCamp (Noon Only)
A. Team of 2
20 Min AMRAP
10 Pull Ups
31 Air Squats
17 Burpees
Partition however you want. One person working at a time.
B. “Recess”
Push Up Plank Plate Drag Relay
Russian Twist w/ plate Relay

Wednesday 11/01/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. BB Strict Press
6 x 3 Reps (Find 3 Rm)
B. Tabata
Shuttle Sprint
1 min rest
AbMat Sit Ups
1 min rest
Superman Hold
1 min rest
Double Unders

BootCamp (Noon Only)
Every 2 Minutes x 6 Sets
10 KBS 53/35
12-15 UB Hanging Knee Raises

Thursday 11/02/17
Regular Classes WOD (5,6,7,8 and 9am, NO AFTERNOON CLASSES)
A.EMOM x 12
1st – 10 Deadlifts (185/135)
2nd – 15 V-Ups
3rd – Max Cals Row
B. 3 Sets NOT for time
10 (5/5) Top to Top DB Strict Press, directly into 100ft Dble DB OH Walking
6 Banded Front Lever

BootCamp (Noon Only)
7 Min AMRAP
20 Alt DB Snatch 50/35
20 Air Squats
50ft/arm DB OH Walking 50/35
Rest 3 Min
Repeat

Please note on that day the gym will closed after the noon class. Thank you for your cooperation.

Friday 11/03/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. “Elizabeth”
21-15-9 Reps for time
Squat Clean 135/95
Ring Dips
B. 3 Sets NOT for Time
8/8 Single Leg assisted Squat
15/side single arm banded Y
8/side kneeling pallof press
(move further away from pull up rig from last week)

BootCamp (Noon Only)
Grinding Team WOD but for sure FUN!