Sunday, September 29th - Saturday, October 5th

Sunday, September 29th   (NO CLASS)

 

Monday, September 30th 

WOD: "Dirty Thirty" 

  • 30 Box Jumps (20"/24")
  • 30 Jumping Pull-Ups
  • 30 KB Swings (35/55) 
  • 30 Walking Lunges
  • 30 Knees to Elbows
  • 30 Push Press (33/45) 
  • 30 Back Extensions
  • 30 Wall Balls (14/20) 
  • 30 Burpees
  • 30 Double Unders (2/1)

 

Tuesday, October 1st  

Strength: Back Squat

  • 5 x 5 

WOD:  21-15-9

  • Thrusters (63/95)
  • Sit-Ups

 

Wednesday, October 2nd 

Technique:

  • Pull-Up Practice/Prep

WOD: For Time

  • 30 Pull-Ups
  • 30 Push-Ups
  • 400M Run
  • 20 Pull-Ups
  • 20 Push-Ups
  • 400M Run
  • 10 Pull-Ups
  • 10 Push-Ups
  • 400M Run

 

Thursday, October 3rd 

Strength: Hang Power Snatch

  • 5 x 3 

WOD: 10, 9, 8, ....2, 1, 2, ...8, 9, 10

  • Hang Power Snatch (33/45)
  • Weighted Box Step-Ups (20"/24") 

 

Friday, October 4th 

Strength: Push Press  

  • 5 x 3 

WOD: 3 Rounds For TIme

  • 10 Ring Dips
  • 20 KB Alternating Push-Press (35/55) 
  • 30 Sit-Ups
  • 40 Air Squats
  • 50 Double Unders (2/1) 

 

Saturday, October 5th 

Technique:

  • Handstand/Handstand Push-Up Practice

WOD: For Time

  • 800M Row
  • 20 Wall Climbs
  • 800M Run

 

 

 

  

  

     

Posted on September 29, 2013 .