Friday 08/28
WOD- For Time
50/40 Cal Row
50 Alt DB Snatch (50/35)
50/40 Cal Row
50 DB Push Press (switch every 5 reps)
50/40 Cal Row
50 DB Goblet Squat
Thursday 08/27- 4:30pm class only
Due to the storm passing through we’ll only be holding a 4:30pm class this evening
Strength- Every 90 x 6 sets
5 Power Snatches
light/moderate weight
Tap and go
WOD- 2 Sets for total reps
4 min AMRAP
400m Run
Max Cal Row
Rest 1:00
4 min AMRAP
400m Run
Max KB Swings
Rest 1:00
Wednesday 08/26
Strength- Every 2:00 x 6 sets
6 Deadlifts
increase weight every set
WOD- For time
3 Rounds
25 Sit ups
25 Push Ups
-into-
3 Rounds
50 DU
25 DB Lunges (50/35)
Tuesday 08/25
Strength- Every 90s x 8
3 Front Squats
WOD- Score = total # reps in last set
On the 0:00 30 Clean and Jerks (115/80)
On the 5:00 30 Clean and Jerks (135/95)
On the 10:00 Max Clean and Jerks (155/105)
Monday 08/24
WOD- 4 Rounds
5:00 on 1:30 off
12 Lateral burpees over rower
24/20 Cal Row
12 Lateral Burpees over rower
Max Wallballs (20/14)
