Monday 9/5/2016
“31 Heroes”
31min Partner AMRAP
8 Thrusters 155/105lbs
6 Rope Climbs 15/12ft
11 Box Jumps 30/24″
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a weight 45/25 lbs. When Partner 2 returns from the run, Partner 1 will grab the weight, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.
Tuesday 9/6/2016
3 RFT
5/3 Ring MUs
10 GHD sit ups
15 Russian KBS 70/53
100 DUs
15 SDLHP 75/55lb
10 GHD sit ups
5/3 Ring MUs
Rest 1min *25min Cap
Post WOD Comp Work
10 x 250m Row rest 1 min
Guys 1:53
Girls 2:03
+/- 3 sec
Wednesday 9/7/2016
Close Grip Bench Press 5 x 5
*partner up and increase weight each set
+
3min AMRAP Burpees
Target Numbers:
Min1: 25
Min2: 20
Min3: 20
Post WOD Comp Work
For Time:
20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2
Pull ups
Back Rack BB Box step ups 115/80lbs
*everyone is to use 20″ unless you’re over 6’2″ tall
Thursday 9/8/2016
Partner WOD
30-20-10
Dead lift 185/135lbs
HSPUs
35-25-15
Cal Row
Box jump overs 24/20″
40-30-20
TTB
WBs 20/14lbs
*Break up the reps however you like, but you must finish 1 wod before you move on to the next one.
Post WOD Comp Work
25min Z1 Jog
Friday 9/9/2016
“The Great Getaway”
For Time:
5 Power Snatches 135/95lbs
200m Run
10 Power Snatches 135/95lbs
400m Run
15 Power Snatches 135/95lbs
600m Run
Pre WOD Comp Work
Accumulate 2min in each:
Hollow Body
Handstand
Sorensen Hold
*Give yourself 15 – 20 min prior to the start of class
Saturday 9/10/2016
8min AMRAP
10 thrusters 95/65
10 pull ups
12 thrusters
12 pull ups
14…
14…
*add 2 reps to each set for the 8min
+
ROMWOD
Sunday 9/11/2016
Bank Of America Building Stair Climb at One City Plaza 2:00pm
open gym 1-5pm
All Classes Cancelled. No Kids Class.