Tuesday WOD 8.1.17

Warmup

Set 1
(Partners)
100 Pullups
200 Push ups
300 Air Squats
Partner A completes 200m sandbag run while Partners B works on chipping away at indoor reps.
Once Partner A returns, Partner B does 200m sandbag run while Partner A works on indoor reps.
Partners continue to alternate running until all reps are complete.

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Monday WOD 7.31.17

Warmup
(2 Rounds)
10 Arm Circles Forward & Backward
10 Pike Press
8 OHS (PVC)
8 Shoulder Passthroughs (dislocates)
10 Squats

Set 1
10 x 1 Snatch Balance

Set 2
(3 Rounds)
12 Power Cleans (115/85)
12 C2B
12 Push Jerk (115/85)
12 T2B

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Jes’s AOTM WOD 7.28.17

SCHEDULE NOTE: There will be NO 7pm Friday night. Sorry for the inconvenience.

Warmup
Group warmup- class choice

Set 1Jes’s AOTM WOD
400m Run
50 AbMat situps
400m Run
50 lunges
400m Run
50 Double unders
400m Run
50 burpees

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Thursday WOD 7.27.17

Warmup
2 rounds
2 backrolls
4 Inch worms
6 Good mornings

Set 1
30 Minutes Deadlift Practice (get heavy!)

Set 2
10 Min Time Cap
35 Wallballs
35 Deadlifts (225/155#)
35 Cal. Row
AMRAP- Ring Muscle ups (1 Ring MU= 2 pullups + 2 ring dips)

Score = # Muscle ups

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Wednesday WOD 7.26.17

Warmup
3 Rounds
10 Alternate Pause Air Squats
8 Walking Lunges
6 Push ups
4 Inch Worms

Set 1
24 min AMRAP (40 sec on/20 sec off)
Assault Bike (cal)
Push Press (75/45#)
Air Squats
Ring Rows
Wallballs
Hand Release Push ups
AbMat Situps
OH Walking Lunges (45/25#)
Box Jumps (24/20″)
Row (cal)
KBS (1.5/1 pd)
[1 min rest]

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