Thursday 09/03

WOD-

Part 1: For Time

• 100 KB Swings (53/36)

• Every 2:00 = 15/12 Cal Row

12:00 time cap + Rest until 15:00

Part 2: For Time

• 100 Wallballs

• Every 2:00 = 15/12 Cal Row

12:00 time cap

Post WOD Midline: 5RNFT

• 20 Sit ups

• :20 Hollow Hold

Wednesday 09/02

Strength- Every 90x 8

• 3 Deadlifts @ 75-80%

WOD- 3 RFT

• 100m Farmers Carry (53/36)

• 20 Push Press (95/65)

• 30 Jumping Lunges

Tuesday 09/01

WOD- 20 min AMRAP

• 10 Push ups

• 15 Box Jump Overs (24/20)

• 20/15 Cal Row

• 75 DU

Mid-Line- 3RNFT

• 20 Sit ups

• 40 Flitter kicks

• 60 sec Plank hold

Monday 08/31

Strength- Every 90 x 6

• 4 Clean and jerks

• tap- and-go

WOD- “Nancy” 5RFT

• 400m Run

• 15 OHS (95/65)

Saturday 08/29- cancelled

Saturday morning cancelled. Sorry for the inconvenience! As we are getting the inside of the gym ready for our inspection we will have limited spaces available inside later in the week.

Sunday- 8am class only