Wednesday – 8/1/18
a. Back squat 8-8-5-5-3-3
b. AMRAP in 18 minutes
– 3 rope climbs
– 6 front squat (115,85)
– 9 toes to bar
– 12 sit ups
– 3 handstand push ups
– 6 pistols (3/3, weighted for those who can 35,25)
– 9 slam balls
– 12 sit ups
b. AMRAP in 18 minutes
– 3 rope climbs
– 6 front squat (115,85)
– 9 toes to bar
– 12 sit ups
– 3 handstand push ups
– 6 pistols (3/3, weighted for those who can 35,25)
– 9 slam balls
– 12 sit ups
4pm Kettlebell
4 rds
10 pushups 15 swings LT 12 Med 9 Heavy 6 extra heavy
10 deadlift….
10 shoulder taps….
10 staggered rows…
10 tgu situps….
6pm Mobility with Pilates Amy!
Donations appreciated but not required. (No open gym or lifting class).
a. Bench press 8-8-5-5-3-3
b. 10 rounds for time:
– 20 double unders
– 10 sit ups
– 5 push press (135,95)
8am Kettlebell
a. 4 rds
– 15 pushup 20 KB swings
Then lunge to
– 10 burpees, 20 band curls
b. 10 hand-release push-ups, 10 goblet squats
– Then bear crawl, 5 pull-ups or 10 ring rows, 10 squat jumps
c. 4 rds, 30 seconds on:
– TGU sit ups
– Side planks
– Mountain climbers
9am WOD
a. AMRAP in 8 minutes
– 8 box step overs (35,25) 2 DBs
– 8 box jump overs
*2 minute rest
b. Alternating tabata – superman/hollow hold
*2 minute rest
c. AMRAP in 8 minutes
– 8 calorie row
– 8 burpees
10am Olympic Lifting
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