Wednesday – 8/22/18

by Anni | Aug 21, 2018

a. Bench press 3-3-3-1-1-1

b. 10 rounds for time:
– 5 burpees
– 20 double unders
– 5 box jump overs
– 20 crunches

Tuesday – 8/21/18

by Anni | Aug 20, 2018

WOD
a. AMRAP in 6 minutes
– 2 rope climbs
– 200m ru
*2 minute rest

b. AMRAP in 6 minutes
– 5 snatches (115,85)
– 6 pistols
– 5 strict pull ups
*2 minute rest

c. AMRAP in 6 minutes
– 10 alternating DB snatches (45,35
– 10 v-ups
– 10 DB push press (5/5)

4pm Kettlebell
10 swings every round
10 9 8 …1
Goblet squat
Push-up

6pm Olympic Lifting and Open Gym

Monday – 8/20/18

by Anni | Aug 19, 2018

a. Deadlift 3-3-3-1-1-1

b. AMRAP in 12 minutes
– 10 thrusters (95,65)
– 10 toes to bar
– 12 DB thrusters (35,25)
– 12 russian twists (35,25) (12 touches each side- 24 total)
– 15 wall balls (20,14)
– 15 sit ups with ball

Sunday – 8/19/18

by Anni | Aug 18, 2018

Open Gym 9am – noon

Saturday – 8/18/18

by Anni | Aug 17, 2018

Two amazing ladies 💖

8am Kettlebell
45 on 15 off:
Set 1
– Hip bridge
– Reverse lunges
– Kneeling press
– On-arm row
Set 2
– Swings
– Presses
– No-weight renegade rows
Set 3
– Alt swing lunges
– See saw press
– One-arm swings

9am WOD
a. For time
– 800m run
– 30 KB swings (70,53)
– 30 pull ups
– 400m ru
– 20 KB swings
– 20 pull ups
– 200m run
– 10 KB swings
– 10 pull ups

b. 3 attempts at Max plank hold

10am Olympic Lifting