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Daily WODs 9/11/17-9/17/17

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Monday 09/11/17
Regular Classes
A. Running/Ladder Drills
B. For time
400 Meter Run,
50 Wallballs (20/14)
400 Meter Run,
35 Deadlifts (135/95)
400 Meter Run,
20 Burpee Box Jump Overs (24/20)
400 Meter Run,
35 Deadlifts (135/95)
400 Meter Run,
50 Wallballs (20/14)

BootCamp (Noon Only)
5 Rounds for Time
100′ KB OH Walking
15 HR Push Ups
15 Ring Rows
15/12 Cals Row

Tuesday 09/12/17
Regular Classes
A. 2 Sets
10 Min AMRAP
45 Double Unders
30 AbMat Sit-Ups
15/12 Cals Row
Rest 3 Min
B. 3 Sets NOT For Time
15 AbMat Back Extension
8/side Side Plank w/ Twist, Rotation and Reach Through
8 Strict Leg Raises from Rings

BootCamp (Noon Only)
A. Hang Snatch + Snatch
4 Sets, Building. Rest as needed
B. 3 x 30 UB Wall Balls, Rest 30 sec b/t.

Wednesday 09/13/17
Regular Classes
A. Above the Knee Snatch
6 sets of 3 reps. Rest as needed.
B. EMOM x 16
1st – 8 Snatch Grip Deadlifts
2nd – 12 OH Plate Squats
3rd – 100ft Broad Jumps
4th – 12 Diamond Push Ups

BootCamp (Noon Only)
“Helen”
3 Rounds For Time
400m Run
21 KB Swings (53/35)
12 Pull Ups

Thursday 09/14/17
Regular
A.”Jackie” (repeat from 06/30)
For time
1000m Row
50 Thrusters 45/35
30 Pull Ups
B. 3 Sets NOT For Time
40 sec Heavy FC Hold
10 Banded Lat Pressdown
10 Seated Banded PVC Row

BootCamp (Noon Only)
7 Min AMRAP
25 Bar Facing Burpees
20 C&J 115/75
Amrap Cals Row in Remaining time

Friday 09/15/17
Regular Classes
A. 5 Min AMRAP
600m Run
AMRAP Macho Man (95/65)
rest 5:00
5 Min AMRAP
400m Run
AMRAP Macho Man (115/80)
rest 5:00
5 Min AMRAP
200m Run
AMRAP Macho Man (135/95)
“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks
B. 3 Sets NOT For Time but For SWOLE
10 BB Curls
10 BB Skull Crushers
10 BB Upright Row

BootCamp (Noon Only)
Team WOD, WOD tbd