Sunday, September 4 - Saturday, September 10

Sunday, September 4 - No Class

 

Monday, September 5 - CLOSED

Happy Labor Day!!

At-Home WOD: 5 Rounds for Time

  • 200M Run
  • 15 Push-Ups
  • 30 Sit-Ups

 

Tuesday, September 6

Strength: 12 Minute MOMO

Back Squat

  • 5 Reps at 50% of 1 Rep Max

WOD: 15 Minute AMRAP

  • 10 Deadlift (103/155)
  • 15 Box Jumps (20"/24")
  • 30 Double Unders

 

Wednesday, September 7

Strength: Squat Clean

  • Establish a 1 Rep Max 

WOD: For Time

"Grace" (compare to 7/23/14)

  • 30 Clean & Jerk (93/135)

 

Thursday, September 8 

WOD Part 1: Max Efforts for Time

  • 2x500M Row

*Rest until fully recovered between efforts

WOD Part 2: 20 Minute AMRAP

"Nicole" (compare to 3/22/16 & 7/22/15)

  • 400M Run
  • Max Pull-Ups

 

Friday, September 9

Strength: 10 Minute MOMO

Push Press

  • 4 Reps at 65% of 1 Rep Max

WOD: Death by...

  • Wall balls (14lb/20lb) (10'/10')

 

Saturday, September 10

Partner WOD: For Total Reps (x2)

3 Minute AMRAP

  • 50 ft. Sled Push (25/45)

*1 minute rest

3 Minute AMRAP

  • Burpees

*1 minute rest

3 Minute AMRAP

  • 50 ft. Shuttle Sprint

3 Minute AMRAP

*1 minute rest

  • Rowing (calories)

3 Minute AMRAP

*1 minute rest

*Perform this series 2x in the same order

**Only one partner can work at a time. Reps can be divided however you & your partner choose

Posted on September 4, 2016 .