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Daily WODs 11/13/17- 11/19/17

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Monday November 13th
Regular Classes WOD (5,6,7,8 and 9am and 3,4,5,6 and 7pm)
A. 4 Rounds For Time
470m Run (1 lap around the building)
10 Burpees Pull Ups/CB PU
B. EMOM x 12
1st – 40 sec Farmers Carry
2nd – 40 sec Sled Pull
3rd – 50 Double Unders

BootCamp (Noon Only)
9 min AMRAP
3 Power Clean @185/135
6 Push Ups
9 Air Squats
12 Box Jumps 20/24″
Rest 3 min
6 Min AMRAP
3 Power Clean
6 Push Ups
9 Air Squats

Tuesday 11/14/17
Regular Classes WOD (5,6,7,8 and 9am and 3,4,5,6 and 7pm)
A. Clean + Jerk
6 Sets (1+1), Build up to 1 RM, rest as needed b/t sets.
B. EMOM x 15
1st – 8 DB or BB (class size) Thrusters
2nd – 8 Weighted Sit Ups
3rd – 100ft Broad Jumps

BootCamp (Noon Only)
A. 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 11/15/17
Regular Classes WOD (5,6,7,8 and 9am and 3,4,5,6 and 7pm)
A. 11 Min AMRAP
250m Row
2 x (5 HPS + 5 OHS) 95/65
B. 3 Sets NOT for Time
15 Shoulders Flexion
35ft Crab Walk
12 Dble KB OH Sit Ups

BootCamp (Noon Only)
5 Building sets
A1. (1 Hang Power Snatch + 1 Below the Knee P.S + 1 Power Snatch)
A2. 12 T2B/T2R or HKN

Thursday 11/16/17
Regular Classes WOD (5,6,7,8 and 9am and 3,4,5,6 and 7pm)
A. 2 Rounds
7 Min AMRAP
12 KBS 70/53
8 Toes to Bar
4 Power Cleans 185/135
Rest 2 min
B. 3 Sets NOT for Time
16 Alt Pistols squat (less band)
8/8 Single Leg RDL (heavier)
12 Banded PVC Seated Supinated Row

BootCamp (Noon Only)
5 Rounds For Time
250m Row
10 Burpees Pull Ups

Friday 11/17/17
Regular Classes WOD (5,6,7,8 and 9am and 3,4,5,6 and 7pm)
A. “ Angie”
100 Pull Ups
100 Push Ups
100 Air Squats
100 Sit Ups
B. 2 Sets NOT For Time
50ft/side Monster Walk – Crab Walk
100ft Monster Walk – Speed Skater
100ft Monster Walk – Cowboy Walk
10 Banded Air Squats

BootCamp (Noon Only)
Team WOD