Tuesday – 10/1/19

Don’t miss mobility class this Thursday night, Oct. 3rd, at 6:30pm!

WOD
Hang Snatch: 6 sets of 3 Building in Weight

Muscle Snatch: Building to a Heavy Triple

Bulgarian Split Squat: 4 x 15/Side

Super Set w/ Upright Rows, Empty Bar
4×12

4pm Kettlebell
Double KB
High pull
Snatch
Push press
3 rds 10 reps
Finisher
Tabata Swings

Monday – 9/30/19

A. 2K row

B. AMRAP 15:
– 20 med ball clean into wall ball shots 20/14
– 15 over-the-wall-ball burpees
– 100m run with ball

C. Midline: Cross chop 4×15/side

Saturday – 9/28/19

8am Kettlebell
Part 1
4 TGU each side
Part 2
Goblet reverse lunge 10 reps
Max Pull ups
3rds
Part 3
DB/KB press 6 reps per side
Air squats 25
Part 4
25 swings
15 pushups

9am WOD
AMRAP (with a Partner) in 31 minutes:
– 8 Thrusters (155/105 lb)
– 6 Rope Climbs (15 ft)
– 11 Box Jumps (30/24 in)
– Partners alternate 400m sandbag run (45/25 lb)

10am Olympic Lifting

Friday – 9/27/19

Kelly
5 Rounds For Time
– 400 meter Run
– 30 Box Jumps (24/20 in)
– 30 Wall Ball Shots (20/14 lb)

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