9-9-16

Reminder: 9:30 Classes are now changed to 9AM!

Friday – 

A

3 Sets; for prep - not for time

A1. Handstand Hold; 20-30 sec adv; freestanding beg/int; against wall
A2. Ring Row x6-8
A3. wall squat x10

B. Benchmark WOD

"Jackie" 

1000m Row
50x Thruster [45/35#]  
30x Pull Ups

C.

Coaches choice finisher

9-8-16

Reminder: 9:30 classes are now changed to 9AM!

Thursday – 

A.

12 min Alt EMOM

1. 2-KB overhead carry x100'  
2. Dragonfly x5 slow
3. Turkish Get up x2 each arm  

B.

20 min AMRAP

200m Run
10x KB Clean [5x each arm]
15x Box Jump + Step Down
20x Sit UP

9-7-16

Reminder: 9:30 classes are now changed to 9AM!

Wednesday – 

A.

Power Clean
Build to 1RM in 15 min;
one rep every 90 sec for 15 min

B. Benchmark WOD

"Dianne"

21-15-9, reps for time;
Deadlift 225/155#
HSPU

9-6-16

NEW SCHEDULE STARTS TODAY. 9:30 CLASSES ARE NOW AT 9AM!

Tuesday -

A.

Front Squat;
Build to 1RM
One rep every 90 sec for 12 min

 B.

Push Press;
Build to 1RM in 12 min [from a rack]

C.

8 min AMRAP;
Max Rep double Unders;
every break = 10x Wall Ball

score is total double unders

9-5-16 Labor Day

Special Labor Day hours - 9:30 only!

**New schedule starts tomorrow!**

Monday – 

Partner WOD

400m run Together

then

100 Hang Power Cleans 115/75

100 Jumping Lunges while partner Planks

100 Box Jumps

100 V-ups

100 Cal Row

** 1 Rope Climb per partner after each movement**

---This section can be done in any order to keep ropes and rowers free-- Must complete one movement before moving on to the next---

then

400m Run Together