Monday – 10/22/18

by Anni | Oct 21, 2018

a. 3 position clean x 3 sets (ascending weight)

b. Touch and go power cleans 3×8 (135,95) 1 minute rest

c. AMRAP in 8 minutes
– 8 deadlift
– 8 wallballs (20,14)
– 8 sit ups (with wallball)

Sunday – 10/21/18

by Anni | Oct 20, 2018

Open Gym 9am – noon

Saturday – 10/20/18

by Anni | Oct 19, 2018

8am Kettlebell
KB challenge:
100 swings
90 goblet squats
80 lunges
70 cleans
60 around the body
50 alt swings
40 renegade rows
30 snatches
20 thrusters
10 TGU

9am WOD
Stations with a partner: 8 minutes each, 3 minute rest between stations

Station 1 – partner one does a sprint with the prowler to no parking and back and 10 push ups, once push ups are completed partner two goes

Station 2 – partner one does 10 american swings (53,35) and 10 air squats, once the squats are complete partner 2 goes

Station 3 – partner one does 15 sit ups and 1 wall walk, once the wall walk is complete partner two goes

10am Olympic Lifting

Friday – 10/19/18

by Anni | Oct 18, 2018

a. Running Fran:
– 21 thrusters (95,65)
– 21 pull ups
– 400m run
– 15 thrusters
– 15 pull ups
– 400m run
– 9 thrusters
– 9 pull ups

b. Core Complex: 2 rounds
– 30 crunches
– 30s hollow hold
*immediately after last round perform a max plank hold

Thursday – 10/18/18

by Anni | Oct 17, 2018

a. 5-8 sets of the snatch complex – hang power snatch + power snatch + hang power snatch + power snatch

b. 2 snatch balance + 1 overhead squat x 3 sets

c. 3 rounds for time:
– 5 deadlift (225,155)
– 20 double unders
– 10 narrow stance DB/KB deadlift (50,35
– 30 double unders