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WOD

17
Oct

Wednesday – October 18th

Who’s ready to add some PR’s to the board?

Strength:
7 rounds on a 2 minute clock:
2 front squat + split jerk
*Start at 70% of front squat 1RM, ascend throughout sets.

WOD:
“Fran”
For time:
21-15-9
Thruster #95/65
Pullup
*Last programmed 5-15-17

16
Oct

Tuesday – October 16th

Kelsey and Jenny Smashed the Festivus Games this past week end! First Place!

WOD:
6 minute AMRAP:
10 sumo deadlift high pull #95/65
10 push press

– 3 minute rest

6 minute AMRAP:
20 GHD situp
20 pistol

– 3 minute rest

6 minute AMRAP:
30 pushup
30 overhead walking lunge steps #45/35

– 3 minute rest

6 minute AMRAP:
100/80 calorie row
100 double under

14
Oct

Sunday – October 15th

Zack put up a huge front squat PR last week hitting 295#!

10am – WOD
11am – WOD

Rower test:
1 minute max calories

WOD:
3 rounds for time:
30 wall ball shot #20/14 to 10/9′
10 strict pullup

Post WOD:
Take 75% of your calories from the earlier test:
1 minute work, 30 seconds rest, continue until you can no longer complete the number of calories in the working minute.

13
Oct

Saturday – October 14th

9am – WOD
*10am – 2pm Barbells for Boobs at Public Auditorium*
Sign up online!

Partner WOD:
20 minute AMRAP:
2x200m run
40 kettlebell swing #53/35
40 alternating lunges #53/35 held goblet style

Post WOD at 25 minutes on the clock:
5 minute AMRAP:
Burpees over partner
*Athlete being traversed must be holding a plank while their partner does burpees over them.

12
Oct

Friday – October 13th

Great work Darryl! Making sure the reps are good till the very last one!

Strength:
20 minutes to establish a 1RM front squat

WOD:
For time:
21-15-9
Toes to bar
Power clean #115/75
Handstand pushup

11
Oct

Thursday – October 11th

Liz and Michelle are almost through with onramp! Make sure you introduce yourself when you see them in class.

WOD:
5 rounds for time:
50/40 calorie row
30 box over 24×30/20×24″
10 power snatch #135/95