WOD 10/9/17

Front Squat 3 sets of 6 reps Then: 30 Dbl KB Clean & Jerks 53/35 10 Strict Toes to Rings 20 Dbl KB Clean & Jerks 10 Strict Toes to Rings 10 Dbl KB Clean & Jerks 10 Strict Toes to Rings

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Endurance WOD 10/8/17

Open Gym 9-12 Olympic Lift Class 10am Endurance 11 am Park Workout Run to the park 25 Burpees 1 Lap 50 Pushups 1 Lap 75 Air Squats Run back to gym along the mile route  

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10/7/17 Fitness with Foose

“Decked by Cards” With a deck of 52 cards: each suit represents a different movement, the number of the suit will be the number of reps to be completed. Face cards=10, Ace=11, Joker is 20! There will be options to scale up and down to match your abilities.

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WOD 10/6/17
WOD 10/6/17

Establish 1RM Max Jerk   Then…   For Time:  50 Sumo Deadlift Highpulls, 70/53 (Mix Anyway) 200m KB Run Relay, 70/53 50 Alt Box Jumps, 24/20 200m KB Run Relay 50 KB Snatches, 70/53 (Mix Anyway) 200m KB Run Relay 50 Alt Box Jumps 200m KB Run Relay 50 Sumo Deadlift Highpulls     Foose

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WOD 10/5/17
WOD 10/5/17

Power Snatch 2-2-2   Then   With a 20 Min Cap   Complete   750 Meter Row 50 Wall Balls 50 Pushups 30 Med Ball Situps 30 Snatch 135/93 20 Med Ball Cleans 20 Pullups   Post Loads and Times to ZEN and Comments:  

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WOD 10/4/17
WOD 10/4/17

Bench Press: 3RM Then, 2 x 3 @ 90%   Then…   4 Rounds of 3 Min AMRAP’s  (1 min rest between) Rd1: 3 Min AMRAP Run 300m Max KB Swings, 53/35 1 Min Break Rd2:3 Min AMRAP Run 300m Max HSPU 1 Min Break Rd 3: 3 Min AMRAP Run 300m Max Russian Twists

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WOD 10/3/17
WOD 10/3/17

EMOM 7 Minutes 2 Clean Pull with shrug and pause 1 Clean Then…… AMRAP 18 Minutes 15 Ring Muscle Ups 30 Squat Cleans 155/103 45 Toes to Bar 60 Burpees    

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WOD 10/2/17
WOD 10/2/17

Front Squat 3 x 6 Then…. 3 Rounds 20 Single Arm KB Clean and Jerk, alternating 53/35 50 Double Unders Carrissa G!  

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WOD 10/1/17
WOD 10/1/17

Endurance WOD   Part One 15 Min Clock 5 Rounds of 3 min EMOM’s 200m Med Ball Run Wall Ball Lunges   2 Min Break   Part 2 3 Rounds 600m Run 50 DU 25 Pushups 15 Toes to Rings      

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WOD 9/30/17
WOD 9/30/17

Jerk: 3-3-3   Then…   The Mark Janus 21-15-9 Hang Power Clean Front Squat Shoulder 2 OH *135/93       Mark Janus  

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WOD 9/29/17
WOD 9/29/17

WWPF   200m Firemans Carry 50 Synchronized Wall Ball Shots, 20/14 10 Alt Rope Climbs   200m Firemans Carry 40 T2B (Partner Hangs) 8 Alt Rope Climbs   200m Firemans Carry 30 Strict HSPU (Partner Holds HS) 6 Alt Rope Climbs   200m Firemans Carry 20 DB Squat Clean Thrusters, 50/35 (mix anyway) 4 Alt Rope

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Deadlift 5×1   Then:   75 double unders   5 Rounds of: 5 Deadlifts 275/183 7 Ring Dips 9 Bar Facing Burpees   75 Double Unders:   Post Loads and  Times to Zen and Comments:  

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888-338-9366
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