Sunday, September 21 – Saturday, September 27

Posted on September 21, 2014 by Anna Follman
Sunday, September 21 – Saturday, September 27

Chipping away on ring dips...

Sunday, September 21 – No Class 

 

Monday, September 22

Strength: Strict Press

  • 5×2

WOD: 7 Rounds for Time (compare to 5/29/14)

  • 25 ft. Handstand Walk (or Inch Worm Push-Up)
  • 25 ft. Lunges
  • 15 KB Swings (35/55)
  • 50 ft. Run

 

Tuesday, September 23

Strength: Snatch

  • Establish a 1 RM

WOD: For Time

21-15-9-15-21

  • Overhead Squats (93/135)
  • Push-Ups
  • Sit-Ups

 

Wednesday, September 24

WOD: 7 Rounds for Time

“The Seven”

  • 7 HSPU
  • 7 Thrusters (93/135)
  • 7 Knees to Elbows
  • 7 Deadlifts (173/245)
  • 7 Burpees
  • 7 KB Swings (35/55)
  • 7 Pull-Ups

 

Thursday, September 25

Skill Work: Pistols

WOD: “Chipper” for Time

  • 40 Calorie Row
  • 25 Alternating Pistols
  • 15 Toes to Bar
  • 10 Bar Muscle Ups
  • 15 Toes to Bar
  • 25 Alternating Pistols

 

Friday, September 26

Strength: Back Squat

  • 5×5

WOD: 18 Minute Ladder

2/2, 4/4, 6/6, 8/8…

  • Wall Balls (14/20)
  • Burpees

*20 Double Unders after each round

 

Saturday, September 27

WOD Part 1: 15 Minute AMRAP

  • 400 M Run
  • 2 Wall Climbs
  • 10 Alternating KB Snatch (35/55)

WOD Part 2: 15 Minute AMRAP

  • 400 M Row
  • 10 Ring Dips
  • 10 Box Jumps
  • Getting Started

    Eden Prairie

    FREE intro class every Saturday @ 11AM

    Prior Lake

    FREE intro class every Saturday @ 10:30AM

  • Eden Prairie

    Prior Lake
  • Questions?

#WorkHardBeNice