WOD

Sunday, September 17th

September 16, 2017

Hours
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm
 
Tabata
8 Rounds: :20 work/ :10 rest
 
Cal Row
Rest 1min
HR Push-up
Rest 1min
KBS (53/35)
Rest 1min
Abmat Sit-up
Rest 1min
Burpee
 
*Score = Total Reps


Saturday, September 16th

September 15, 2017

Hours:
7:30, 9, 10, 11:30 am
 
Teams of 3
 
25AMRAP
150/100 Cal Row
100 Power Cleans (135/95)
150/100 Cal Row
80 Front Rack Step Back Lunges (135/95)
150/100 Cal Row
60 S2OH (135/95)
150/100 Cal Row
40 Squat Clean Thrusters (135/95)


Friday, September 15th

September 14, 2017

Push Press
5-5-3-3-1-1
 
3 Rounds
15 S2OH (155/105)
Run 1 Lap
 
Extra Credit
3×10 Bamboo Bench Press
3×8-12 DB Incline Bench
3x max rep bench dips


Thursday, September 14th

September 13, 2017

Every 10mins (4sets)
25/17 Cal Row (Rx+ 30/20)
20 Wall Balls (20/14)(30/20)
15 C2B Pull-ups
10 Burpee Box Jump Over (24/20)
25/17 Cal Row (Rx+ 30/20)
 
*Record time for each round
 
Extra Credit
3 Rounds
10 TTB
20 Hip Extensions
30 Flutter Kicks
40 Banded Good Mornings
50 MB Twists


Wednesday, September 13th

September 12, 2017

9EMOM
Min 1: :40 Strict Pull-ups
Min 2: :40 Strict HSPUs
Min 3: :40 Dead Bugs
 
Repeat from 2/15/17
 
25AMRAP
20 Box Jumps (24/20)
20 Alternating DB Snatch (50/35)
20 Sit-ups
20 Lunges
Rx+ add 5 Muscle-ups (Alternate rounds Ring/Bar)
 
Extra Credit
3×8-12 DB Row
3×8-12 DB reverse fly
3×8-12 DB Hammer Curls


Tuesday, September 12th

September 11, 2017

Back Squat
8@60%
8@65%
8@70%
8@75%
 
“Jackie”
For Time:
1000m Row
50 Thrusters (45)
30 Pull-ups
(Women Rx is same as men’s)
 
Extra Credit
3×10 Barbell Hip Thrusts
3×10 GH Raises
3×20 GHD Sit-ups


Monday, September 11th

September 10, 2017

Every 2mins (3 sets)
2 Hang Squat Clean + 1 Split Jerk (65-75%)
 
Every 2mins (3 sets)
Segmented Clean Pull (90% of max clean)
(Pause 2sec below, knee, above knee & at pockets)
 
7AMRAP
30 DU’s
3 Power Cleans (225/155)
 
*Scale Clean to 70-80% of max
 
Extra Credit
Bench Press
5-5-3-3-1-1


Sunday, September 10th

September 9, 2017

Hours:
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm

For Time
Run 1 Lap with slam ball (30/20)
50 MB Twists (30/20)
Run 1 Lap with slam ball (30/20)
40 MB Sit-ups (30/20)
Run 1 Lap with slam ball (30/20)
30 Ball Slams (30/20)
Run 1 Lap with slam ball (30/20)
20 OH Lunges (30/20)
Run 1 Lap with slam ball (30/20)
10 Wall Balls (30/20)
Run 1 Lap with slam ball (30/20)


Saturday, September 9th

September 8, 2017

Hours:
7:30, 9, 10, & 11:30am

“Fight Gone Bad”

3 Rounds
1 min max Wall Balls (20/14)
1 min max SDLHP (75/55)
1 min max Box Jumps (20/16)
1 min max S2OH (75/55)
1 min max Cal Row
1 min Rest

*2 Heats each hour
*This is not a partner WOD but people will partner to count each others reps


Friday, September 8th

September 7, 2017

Close Grip Bench Press
3-3-3-3-3

4 Rounds
20 TTB
20 HR Push-ups
20 Sit-ups
20 Lunges
2 Rope Climbs (scale = 10 Pull-ups)

Extra Credit
3×10 Bamboo Bench Press
3×8-12 DB Incline Bench
3x max rep bench dips


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