WODs

Thursday OPEN GYM 11.13.2014

Beginner
3×3 Skin the Cats tucked
3×5 Jackknives from Knees
2×10 Pushups
2×10 Hanging Knee Raises
1×10 Body Rows
3×20 second L-Sit with knees bent
5 Muscle-Ups (can be rowing or reverse muscle-ups)
2×10 Dips
2×10 Pullups

Tuesday Fitness 11.11.2014

EMOM for 12 min:

Odd- RDL 6 reps @ 3201 (moderate load)

Even- DB Bench Press 7 reps @ 30X1

+

AMRAP 25 min

Partner 1-100m Sled Drag (grinder pace)
Partner 2- Hold FLR Until Partner Returns
Partner 1- 100m walking Lunge
Partner 2- Wall Sit until partner is done
Partner 1- DB Bear Crawl 100m
Partner 2- Box Jump (step down) until partner returns

Monday Fitness 11.10.2014

A. Back Squat 9,9,9,9 @ 30X1 ; rest 2 min
B. Pendlay Row 6-8 reps @ 2102 x 3; Rest 2 min
C1. Alternating Single Arm DB Press 8-10 reps ; rest 45 sec
C2. Negatives Pull-ups x 5; rest 90 sec; x4
+
50 Push-ups for time

Fitness Friday 11.7.2014

A. Barbell Build to a Moderate Set:
2 Hang PS
2. Push Press
2 Thruster
3 sets Rest 2 min
+
5 Rounds:
200m Run
5 Single Arm DB PS per arm
10 DB Lunges Alternating (hold DB @ chest)
20 Renegade Rows