Tuesday – 9/26/17

The dedicated 6am-ers!

WOD
A. Single arm floor press 4×8 each arm
B. 1-2-3-4-5-4-3-2-1 reps of
– Power clean (155,115), toes-to-bar or weighted knee-ups
* perform 16 lunge steps and 26 double unders in between each round

4pm Kettlebell
30 seconds carry farmers/rack/overhead
Sprint 100m 3rds
Then
25 15 5
20 15 10
15 15 15
10 15 20
5 15 25
10 15 20
15 15 15
20 15 10
25 15 5
Floor press, swings, vertical jumps
25 minute time limit

Monday – 9/25/17

Great work, Brandon!

A. Back squat 4×8 with 1 minute rest
B. 6 rds for time:
– 200m carry (45,25) any type of weight
a. 12 slam balls (30,20)
b. 12 wall balls (20,14)
c. 12 burpees to a pull-up bar

Saturday – 9/23/17

Brooks and Andrew working hard on the rig

A. Push Press 4×10 (60-70%)
B. “Cindy” AMRAP in 20 minutes of:
– 5 pull ups
– 10 Push ups
– 15 squats

Friday – 9/22/17

5pm

Indira working her way through those 70 box jumps

A. 5 stations, 1 minute each for 5 rounds:
– Sled pull (90,45) 25m and back for full minute
– Farmers Carry (50,35) back and forth from one end of gym to other for full minute
– Flutter kicks
– Plank hold
– Rest
B. Handstand hold 3×30 seconds