wod

Brian

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Friday September 22nd

Training:
Back Squat
A. build to a 3RM in as few sets as possible (3-4 sets)
B. 1 x max reps @ 80% of above

WOD:
Complete 3 rounds for time:
10 Clean & Jerks (165/110lbs)
7 Muscle ups
50 Double unders

 

Greg and Dan

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Thursday September 21st

Training:
Four sets of:
Deadlift x 5 reps
Rest 20 seconds
L-Seated Dumbbell Press x 5 reps
Rest 3 minutes

WOD:
Every minute, on the minute, for 10 minutes, complete:
5 Burpee Box Jump-Overs (24″/20″)
5 Toes to Bar

 

Vinnie

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Wednesday September 20th

Training:
Every 90 seconds, for 15 minutes (10 sets):
Snatch High Pull + Hang Snatch + Snatch
Same weight for all 10 sets (80-85% 1RM)

WOD:
Complete 4 rounds for time:
20 Wallball Shots (20/14lbs)
10 Hang Squat Snatches (95/65lbs)

 

Donna

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Tuesday September 19th

WOD:
Perform 4 sets against a 5-minute running clock, for max reps of:
Row 500 Meters
immediately followed by as many rounds and reps as possible of…
10 Kettlebell Swings (53/35lbs)
10 Push-Ups

Rest 5 minutes between sets.

 

 

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Monday September 18th

Training:
Every two minutes, for 20 minutes (10 sets):
Power Clean + Hang Clean + Jerk

WOD:
Complete 21-15-9 reps for time of:
Dumbbell squat clean thrusters (50/35lbs)
Pull-ups