2.17.18 WOD

***Sunday Open Gym***
Open gym on Sunday from 10am – noon.

Team WOD (Teams of 2):
AMRAP in 20 Minutes of:
10 Deadlifts – 185/135
15 Bar-Facing Burpees

-Only one partner may work at a time.
-Partners alternate working after each complete round.

2.16.18 WOD

Skill/Strength:
EMOM for 10 Minutes of:
x Strict Pull-Ups

*Score = Lowest # of reps (x).

WOD:
“Death By Thrusters”
On the first minute complete one thruster.
On the second minute complete two thruster.
On the third minute complete three thruster.
Etc…

Continue until you are unable to complete the prescribed numbed of reps within the minute.

Weight = 95/65

2.15.18 WOD

Skill/Strength:
3×5 Bench Press

then,

Max Reps @ 80%

WOD:
20 Burpees – 6″/6″
400m Run
20 Toes-to-Bar
400m Run
20 Toes-to-Bar
400m Run
20 Burpees – 6″/6″

2.14.18 WOD

Skill/Strength:
3×2 Back Squats

WOD:
4 Rounds of:
25 KB Swings – 53/35
25 Double-Unders
25 Goblet Squats – 53/35
25 Double-Unders

*20 minute time cap.

2.13.18 WOD

Skill/Strength:
For time and consistency:
2000m Row

-Record average pace and fastest/slowest 100m split.

WOD:
AMRAP in 9 Minutes of:
6 Bar Muscle-Ups
12 Burpee Box Jump Overs – 24/20

*If unable to do bar muscle-ups, modify to 2x pull-ups or c2b.

2.12.18 WOD

WOD:
Gwen
15-12-9 Reps of:
Clean & Jerk

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

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