11.10.18 WOD

***Sunday Open Gym***
Open gym from 10am - noon!

Team WOD (Teams of 2):
400m Run (Team) - 20/14

3 Rounds of:
P1: 15 Deadlift - 155/105
P2: 15 Toes-to-Bar

400m Run (Team) - 20/14

3 Rounds of:
P2: 15 Deadlift - 155/105
P1: 15 Toes-to-Bar

400m Run (Team) - 20/14

-Each 400m run is completed as a team, carrying a single medicine ball between the two athletes.
-During each couplet, partners must maintain a hold/hang in order for their partners work to count.

11.9.18 WOD

Skill/Strength:
3×2 Hang Snatch

*Power, Squat, or Split.

WOD:
3 Rounds of:
30 Pistol Squats (Alternating)
30 Dumbbell Snatch - 50/35

11.8.18 WOD

Skill/Strength:
3×10 Box Squats

WOD:
5x200m Row

*Rest exactly 1 minute between rounds.

11.7.18 WOD

Skill/Strength:
Work up to a Heavy Set of:
1 Paused Push-Jerk + 1 Push-Jerk

WOD:
400m Run
30 Push-Jerk - 135/95
400m Run
30 Burpees
400m Run
30 KB Swings - 70/53
400m Run

11.6.18 WOD

Skill/Strength:
5×1 Minute Ring Support

and

5×1 Minute Hollow Hold

WOD:
AMRAP in 20 Minutes of:
12 Pull-Ups
25 Air Squats
37 Double-Unders

11.5.18 WOD

Skill/Strength:
EMOM for 9 Minutes of:
3 Power Cleans (TnG)

*Decrease weight every 3 minutes.

WOD:
10-8-6-4-2 Reps of:
Power Cleans – 155/105
Handstand Push-Ups

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