Sunday, August 30 - Saturday, September 5

The "Bite-Sized Donkeys" at the CFEP/CFPL throwdown

The "Bite-Sized Donkeys" at the CFEP/CFPL throwdown

Sunday, August 30 - No Class

 

Monday, August 31

Strength: Strict Pull-Ups

  • 3x10

PARTNER WOD:  25 Minute AMRAP

  • 100 calorie Row
  • 100 KB Swings (35/55)
  • 100 Burpees
  • 100 Goblet Squats (35/55)

 

Tuesday, September 1

Strength: Clean

  • Establish a 1 Rep Max

WOD: For Time

Buy - In: 

  • 100 Double Unders 

then...

  • 30 Box Jumps (20"/24")
  • 20 Push Press (73/115)
  • 10 Overhead Barbell Lunges (73/115)
  • 20 Push Press (73/115)
  • 30 Box Jumps (20"/24")

 

Wednesday, September 2

WOD: 3 Rounds For Time (compare to 5/14/15)

              "R.J." (modified) 

  • 800M Run
  • 5 Rope Climbs
  • 50 Push-Ups 

*40 Minute Time Cap

 

Thursday, September 3

Strength: Back Squat

  • 5x4

WOD: 12 Min Ladder

1-1, 2-2, 3-3, 4-4, 5-5....

  • Power Clean (103/155)
  • Chest to Bar Pull-Up

 

Friday, September 4

Strength: Push Jerk

  • 5x4

WOD: 18 Minute AMRAP

  • 15 Overhead Squats (63/95)
  • 50 Double Unders
  • 15 Deadlift (63/95)
  • 50ft. Sled Push

 

Saturday, September 5:  

WOD:  40 Minute Minute On, Minute Off

  • Shuttle Runs
  • Wall Balls (14/20)
  • Row (calories)
  • MB Sit-Ups (14/20)

 

Monday, September 7: Labor Day

**NO CLASSES**

Posted on August 30, 2015 .