Thursday – 11/16/17

A. Back Squat 6×3
B. AMRAP in 12 minutes
– 2,4,6,8…
– single arm DB / KB shoulder to overhead (44,26)
– KB / DB swings (44,26)
– Toe Touches x 2
– Air squat

Wednesday – 11/15/17

A. Ring muscle-up pull-downs 4×8
B. Team chipper
– 100 slams (30,20)
– 100 sit ups
– 100 box jumps (24″,20″)
– 100 cal row
– 100 T.T.B / K.2.E

Tuesday – 11/14/17

WOD
A. Split Jerk 4×3
B. Push Press 2×8
C. AMRAP in 3 minutes x 4
– 3 Cleans (rnd 1 – 135,95 rnd 2 – 115,85 rnd 3 & 4 – 95,65)
– 3 Front squat (same)
– 3 Push-ups

4pm Kettlebell
5 10 15 20 15 10 5
– KB Press
– KB pushup dips
21 18 15 12 9 6 3
– KB Russian swings
– Ball slams

6pm Olympic Weightlifting (open to all!) and Open Gym

Monday – 11/13/17

Callie killing it at open gym

 

 

 

 

A. Deadlift 4×3
B. RDL 2×8
C. 5 rounds for time:
– 8 no jump burpees
– 12 wall ball (20,14)
– 24 double unders

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