9-3-10 WOD
There will be a schedule change for Monday/ Labor Day the gym will be open for two classes only 9AM and 5:30PM. Have a great holiday!!
DE Deadlift/Squat
50% of 1RM
8 sets of 2 reps
Met Con
Ring Dip/ Muscle ups x 20
Handstand Work 1 x 60s
L sit 1 x 60s
Lever front and back 1 x 60s
9-1-10 WOD
ME Deadlift
5-5-5-3-3-3
Met Con
400m run
Toes to bar/ knees to elbows x 10
AMRAP 15 mins
8-31-10 WOD
DE Bench Press
8 set of 3 reps 55% of 1RM
Met Con
“Linda’s Athlete of the Month WOD”
Burpees x 6
Pull-ups x 8
Row 500m
climb the rope/climb cargo net
3 rounds for time
8-30-10 WOD
ME Back Squat to low box
5-5-5-3-3-3
Met Con
Another Again Faster WOD for Michelle!
200m run
Double Unders x 50
Thrusters x 25 95lb/65lb
3 rounds for time
8-28-10 WOD
ME Clean
5-3-1-1-1
Met Con
800m run 2 min rest x 4
for time
8-27-10 WOD
ME Push Jerk
3-3-3-1-1-1
Met Con
Overhead Squats x 5
Pull ups x 5
Burpees x 5
10 rounds for time
8-25-10 WOD
DE Snatch
85% of 1RM
8 sets of 2 reps from floor
Met Con
“JT”
21-15-9
Hand Stand Push ups
Ring dips
Push ups
8-24-10 WOD
DE Clean
85% of 1RM
8 sets of 2 reps from floor
Met Con “Michelle’s Again Faster WOD”
Front Squat 125/85 x 10
Box jumps 30″ x 10
Pull ups x 10
AMRAP 10 mins
