Sunday, August 30 – Saturday, September 5

Posted on August 30, 2015 by Anna Follman

Sunday, August 30 – No Class

 

Monday, August 31

Strength: Strict Pull-Ups

• 3×10

PARTNER WOD:  25 Minute AMRAP

• 100 calorie Row
• 100 KB Swings (35/55)
• 100 Burpees
• 100 Goblet Squats (35/55)

 

Tuesday, September 1

Strength: Clean

• Establish a 1 Rep Max

WOD: For Time

Buy – In:

• 100 Double Unders

then…

• 30 Box Jumps (20″/24″)
• 20 Push Press (73/115)
• 10 Overhead Barbell Lunges (73/115)
• 20 Push Press (73/115)
• 30 Box Jumps (20″/24″)

 

Wednesday, September 2

WOD: 3 Rounds For Time (compare to 5/14/15)

“R.J.” (modified)

• 800M Run
• 5 Rope Climbs
• 50 Push-Ups

*40 Minute Time Cap

 

Thursday, September 3

Strength: Back Squat

• 5×4

WOD: 12 Min Ladder

1-1, 2-2, 3-3, 4-4, 5-5….

• Power Clean (103/155)
• Chest to Bar Pull-Up

 

Friday, September 4

Strength: Push Jerk

• 5×4

WOD: 18 Minute AMRAP

• 15 Overhead Squats (63/95)
• 50 Double Unders
• 15 Deadlift (63/95)
• 50ft. Sled Push

 

Saturday, September 5:  Due to Labor Day weekend there will only be ONE class at 9:00AM

WOD:  40 Minute Minute On, Minute Off

• Shuttle Runs
• Wall Balls (14/20)
• Row (calories)
• MB Sit-Ups (14/20)

 

Monday, September 7: Labor Day

**NO CLASSES**