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Daily WODs 9/25/17 – 10/01/17

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Monday 09/25/17
Regular Class WOD
A. 4 rounds for time of:
10 Deadlifts (225/155 lbs)
10 C2B Pull Ups
30 Double-Unders
B. 3 Sets NOT for Time
8/arm Single Arm DB Bent Over Row, 4 sec Eccentric
14 Banded Lats PressDown
15 Sorinex GHR

BootCamp (Noon Only)
4 Sets For Max Reps:
45sec Max Effort Cal Row, rest 15 sec
45sec Max Effort Alt DB Snatch (Tough), rest 15 sec
45sec Max Effort Burpee Box Jumps Over, rest 15 sec
45sec Max Effort Double Unders, Rest 75 sec

Tuesday 09/26/17
Regular Class WOD
A.18 Min AMRAP: :
20 burpees
20 box jumps, tough
400m Run
B. EMOM x 8
1st – 4-8 HSPU
2nd – 8-12 TTB

BootCamp (Noon Only)
A. Hang Snatch
2-2-2-1-1. rest 2 min b/t sets.
B. Snatch Pull
x 4 reps x 3 sets @110% of 1 RM. Rest 2 min b/t sets
C. 4 Min AMRAP
DB Squat Clean

Wednesday 09/27/17
Regular Class WOD
A. SuperSet, 6 Sets
3 Back Squats
3 Box Jumps
B. Complete 8 Rounds
30 sec on, 60 sec off
Max Effort Rowing

BootCamp (Noon Only)
400m Run
15 Pull Ups or Ring Rows
15 HSPU or HR Push Ups
200m Run
10 Pull Ups or Ring Rows
10 HSPU or HR Push Ups
100m Run
5 Pull Ups or Ring Rows
5 HSPU or HR Push Ups

Thursday 09/28/17
Regular Class WOD
A. 4 sets for max reps of:
5 Min AMRAP
Row 500 Meters
Then AMRAP of:
10 Kettlebell Swings (24/16 kg)
10 Push-Ups
Rest 5 min
B. Tabata Finisher
Pull Ups or Ring Rows

BootCamp (Noon Only)
4 Rounds For Time
8 Deadlifts 115/75
6 Shoulders to Overhead 115/75

Friday 09/29/17
Regular Class WOD
A. Karabel
10 Rounds For Time
3 Power Snatch 135/95
15 Wall Balls Shots 20/14
“Karabel” is a combination of the benchmark WODs “Karen” and “Isabel“
B. 3 Sets NOT For Time
60 sec Front Plank, rest 15 sec
30sec/side plank, rest 30 sec
30 sec Handstand Hold, rest 30 sec

BootCamp (Noon Only)
Team WOD, WOD tbd.