10.14.17 WOD

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

Skill/Strength:
1-1-1-1-1 Push-Jerk

Team WOD (Teams of 2):
AMRAP in 15 Minutes of:
15 Push-Jerk – 95/65
15 Box Jumps – 24/20

-One partner works while the other partner runs 300m.
-Partners alternate working after each 300m run.

10.13.17 WOD

Skill/Strength:
NFT:
15 Rope Climbs

WOD:
“Death by Power Cleans”
With a continuously running clock do one Power Clean the first minute, two Power Cleans the second minute, three Power Cleans the third minute… continuing as long as you are able.

Weight = 135/95

10.12.17 WOD

Skill/Strength:
3×7 Back Squat

WOD:
AMRAP in 1 Minute of:
Wall Balls – 20/14

AMRAP in 1 Minute of:
Medicine Ball Cleans – 20/14

AMRAP in 1 Minutes of:
Medicine Ball Squat – 20/14

-Rest exactly 1 minute between each movement/round.
-Complete 2 rounds (6 minutes of total work).
-Score = Total Reps.

10.11.17 WOD

Skill/Strength:
5×5 Single-Arm Dumbbell Shoulder Press

*5×5 each side (50 reps total, 25 reps each arm).

WOD:
5 Rounds of:
6 Muscle Ups
12 Burpees
24 KB Swings – 53/35

10.10.17 WOD

Skill/Strength:
EMOM for 12 Minutes of:
Odd: Strict Toes-To-Bar
Even: Pistol Squats

*Score = Total Reps (each movement). Scale as needed.

WOD:
40/30 Calorie Bike
60/45 Calorie Row
800m Run

10.9.17 WOD

Skill/Strength:
Work up to a heavy set of:
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat

WOD:
15-12-9-6-3 Reps of:
Power Snatch – 115/75
30 Double-Unders

Recent Comments