Wods

Programming for Tuesday, September 5 to Saturday, September 9

03/09/2017

Tuesday, September 5

Warmup:
2 Rounds
2 Minute Row
10 Hand Release Pushups
5 Shoulder Passes (Each)
5 Sumo Inch Worms
5 Burpees
+
3 Sets of 8 Reps of Each Barbell Movement

 

 

Part 1:
3 Sets of 3 Hang Power Snatches
*Weight stays the same. Do a set every 2 minutes.

 

 

Part 2:
""Hard Pressed""
21-15-9
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Lateral Burpees Over Bar

 

 

Boot Camp:
21-15-9
Calorie Row
Strict Press
Lateral Burpees Over Bar

 

Wednesday, September 6

Warmup:
3 Rounds
1 Minute Bike or Row
:20s Samson Stretch
5 Pause Wall Balls
5-10 Ring Rows, Pullups, C2B

 

 

WOD:
4 minute AMRAP
15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups
AMRAP Bike or Row
4 minute AMRAP
15-12-9
Wallballs (20/14)
Toes to Bar
AMRAP Bike or Row
4 minute AMRAP
15-12-9
Wallballs (20/14)
Pull-ups
AMRAP Bike or Row
*Rest 4 minutes between each. Score is total reps completed.

 

 

Boot Camp:
Same as group class with 1 minute of rest between each.

 

Thursday, September 7

Warmup:
3 Rounds
50 Jumping Jacks
10 Situps
10 Suitcase Deadlifts (Each Arm)
15 PVC OHS
+
3-4 Sets of 6 Back Squats & Deadlifts

 

 

Part 1:
3 Sets of 3 Back Squats (~70%)
*Weight stays the same. Do a set every 2 minutes.

 

 

Part 2:
4 x :20 seconds on & :10 seconds off
Sit-ups
Deadlifts (155/105)
Sit-ups
Deadlifts (155/105)
*Complete all 4 sets of one movement before moving to the next.

 

 

Boot Camp:
Tabata Situps
Tabata KB Deadlifts
Tabata Plank
Tabata Wall Sit

 

Friday, September 8

Warmup:
2 Minute Row
2 Minutes Jump Rope
20 Lateral Leg Swings
200m Farmers Carry

 

 

WOD:
“Under Water”
3 Rounds:
50/35 Calorie Row
100 Double Unders
200 Meter Farmers Carry

 

 

Boot Camp:
3 Rounds
20 Calorie Row
200 Singles
100m Single Arm Farmers Carry
10 GT2B

 

Saturday, September 9

Warmup:
800m Run
20 Air Squats
15 Ring Rows
10 Burpees

 

 

WOD:
“Satans Whiskers”
3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/115)
10 Burpees

 

 

Boot Camp:
800m Run
. . . then. . .
3 Rounds
10 Ring Rows
10 Goblet Squats
10 Burpees"