Wednesday – 10/17/18

by Anni | Oct 16, 2018

a. AMRAP in 10 minutes:
– Farmers carry to no parking and back (65,45)
– 30 double unders
– 1 minute plank

b. AMRAP in 10 minutes:
– 10 box jumps
– 6 burpees
– 2 rope climbs

Tuesday – 10/16/18

by Anni | Oct 15, 2018

WOD
a. 5-8 sets of the clean complex – power clean + hang squat clean + full clean (ascending weight)

b. Perform a full tabata for each movement before moving on to the next:
– Row
– Sit ups
– Power cleans (95,65)
– DB thruster (25,15)
* rest 2 minutes between tabatas

4pm Kettlebell
Chin-up focus

Monday – 10/15/18

by Anni | Oct 14, 2018

a. 8 rounds for time: (20 minute cap)
– 15 Russian swings (44,26)
– 10 KB clean and jerk each arm
– 5 KB snatch each arm

b. AMRAP in 5 minute
– 10 Russian twists (25,15)
– 5 toes to bar

Sunday – 10/14/18

by Anni | Oct 13, 2018

Open Gym 9am-noon

Saturday – 10/13/18

by Anni | Oct 12, 2018

8am Kettlebell
3rds
– 400m run
– 10 ring rows
– 20 swings
– 15 pushups
– 10 plank to pushup
– 15 goblet squat
– 30 jumping squats

9am WOD
a. AMRAP in 15 minutes:
– 2 tire flips (jumping in and out of the tire between reps)
– 8 dual DB cleans (50,35)
– 10 knees to elbows

b. 3 rounds:
– 1 minute hollow hold
– 1 minute superman hold
– 30s rest

10am Olympic Lifting