9.23.17 WOD

***Sunday Open Gym***
Open gym on Sunday from 4PM – 6PM.

Team WOD (Teams of 2):
Team Series Event 1″
9-15-21 reps for time of:
Synchronized Thrusters – 95/65
Synchronized Bar-Facing Burpees

9.22.17 WOD

Skill/Strength:
3×7 Deadlift

WOD:
AMRAP in 18 Minutes of:
300m Run
6 Pull-Up + Toes-to-Bar*

*As prescribed, alternate repetitions: one pull-up, followed by one toes-to-bar. Complete 6 repetitions of each (12 repetitions total). For modified options, scale and partition as needed.

9.21.17 WOD

WOD:
5 Rounds of:
10 Hang Power Snatch – 115/75
15 Box Jump Overs – 24/20
20 Ring Push-Ups

9.20.17 WOD

Skill/Strength:
EMOM for 16 Minutes of:
Odd: CYO Core Adventure
Even: Rest

WOD:
Tabata Row

Rest 1 Minute.

Tabata Air Squat

Rest 1 Minute.

Tabata Row

*Score = Sum of each of the lowest # of reps complete in each tabata.

9.19.17 WOD

Skill/Strength:
7×1 Split-Jerk @ 80-85%

WOD:
7 Rounds of:
10 Handstand Push-Ups
2 Rope Climbs

9.18.17 WOD

Skill/Strength:
Work up to a heavy set of:
3 Position Clean (High-Hang, Mid-Thigh, Floor)

WOD:
AMRAP in 6 Minutes of:
Hang Squat Cleans – 155/105

*Each time you set the bar down, complete 30 double-unders before returning to the bar.

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