TuEsday 10/06
Strength- Every :45 x 15 sets
1 power clean @ 80-85%
WOD- 3:00 on 1:00 off x 5 sets (AMRAP)
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
Monday 10/05- closed
We will be closed today only. Normal schedule will pick back up tomorrow (Tuesday)
At Home WOD- 4 Rounds for time
400m Run (or 1:00 out and turn back)
20 squats
20 Sit ups
20 burpees
Saturday 10/03
WOD- For Time
21-15-9 = Front Squats (135/95)
42-30-18 = Sit ups
Rest 5:00
15-10-5 = Power Cleans (155/115)
4-3-2 = Bar MU
Rest 5:00
21-15-9 = Lateral Burpees
4-3-2 = Rope Climbs
Friday 10/02
Strength - Deadlifts
5-5-5-5-5
Every 2:30
Inc weight based off feel
WOD- 4RFT
30 DU
20 KBS (53/36)
15 Box Jumps (24/20)
5 Wall Walks
Thursday 10/01
Hello October !
Body Armor- 4RNFT
15 DB Bench Press
:30 Handstand Hold
10 Strict Pull ups
WOD- 4 RFT
400m Run
40 Air Squats
