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Daily WODs 11/06/17 – 11/12/17

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Monday 11/06/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. For Time
40 Alt DB Snatch (50/35)
80 Double Unders
30 Alt DB Snatch
60 Double Unders
20 Alt DB Snatch
40 Double Unders
10 Alt DB Snatch
20 Double Unders
B.

BootCamp (Noon Only)
17 Min AMRAP
350m Row
10 Box Jump Over 20/24″
10 Thrusters 95/65

Tuesday 11/07/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. EMOM x 25
1st – 8 DB Front Squats (tough)
2nd – 30 sec Ring MU/Transition Drills/Back Swing
3rd – 12 Burpees
4th – 8 Toes to Bar
5th – 1-3 Rope Climbs
B. Rowing
150m High Effort, rest 20 sec x 6 Sets

BootCamp (Noon Only)
2 Min AMRAP
Pull Ups (or Banded Pull Ups)
directly into
6 Min AMRAP
10 Burpees
10 Ring Rows
directly into
2 Min AMRAP Pull Ups (or Banded Pull Ups)

Wednesday 11/08/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 4 Rounds For Time
10 Power Clean and Shoulders to OH (tough)
400m Run
B.3 Sets NOT for Time
12 Shoulders Flexion
(https://youtu.be/e7vDig7m1lw)
25ft Crab Walk
(https://youtu.be/Xwcbm93mM-o)
10 Dble KB OH Sit Ups
(https://youtu.be/-bbt7txgGOY)

BootCamp (Noon Only)
A. 12 Min to find 1 RM Power Clean
B. 8 Min AMRAP @90% of A

Thursday 11/09/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Snatch
3 x 2, 3 x 1 (Find 1 RM)
B. EMOM x 12
1st- 5-8 HSPU
2nd – 8-12 Pull Ups

BootCamp (Noon Only)
4 Sets, Each For Time
10 Alt Db Snatch (Tough)
15 Air Squats
20 Double Unders
Rest = Work

Friday 11/10/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. “Christine”
3 Rounds for time
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20”)
B. 3 Sets NOT for Time
10/10 Single Leg assisted Squat
10/10 Single Leg RDL
10 Banded PVC Seated Supinated Row

BootCamp (Noon Only)
Team WOD