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Tuesday Warm Up: 8 minute AMRAP: 5 Toe Touch Squats 100m Run :20 FLR Strength/Skill: Front Squat @42x1 3-5 x 4 Rest 2:00 WOD: 4 Rounds for Time: 400m Run 30 Wallballs 20 Med Ball Sit-ups  Monday Warm Up: 3 Rounds: 250m Row 10 light KBS 10 Kipping Swings Strength/Skill: Strict HSPU Max Unbroken x 5 Rest 2:00 WOD: 3 Rounds for Time: 500m Row 21 KBS (24) 12 CTB Pull-up  Open Gym Uptown 10:15-12:00 pm Midcity 8:30 am-10am Congratulations to our weightlifters he completed in Louisiana state championship. We have a couple state champions in the house! We had quite a few PR's Saturday Warm Up: Coach's Choice Partner WOD: Shared workload of: 100 cal Row (switch every 20) 80 Alternating DB Snatch (50/35) 60 Toes to Bar 40 DB Hang Power Cleans 20 Bar Muscle Ups  Friday Warm Up: 3 Rounds: 10 Abmat Sit-ups :30 Double Under Practice 10 Medball Bear Hug Squats Strength/Skill: A1. Hollow Body Hold :30 x 5 Rest :30 A2. Arch Body Hold :30 x 5 Rest :30 WOD: 20 minute AMRAP: 60 Double Unders 400m Run 20 Wallballs
Thursday Warm Up: 2 Rounds: 200m Run :20 HS Hold :20 Hang from Bar 10 Push-ups 10 Ring Rows Strength/Skill: Wide Grip Pull-up 2-3 x 5 Rest 2:00 WOD: 8 minute AMRAP: 8 CTB Pull-ups 8 Shoulder to Overhead (115/75)  Wednesday Warm Up: :30 Row @ easy pace :30 Row @ mod pace :30 Row @ easy pace :30 Row @ hard pace x 2 Rest 2:00 after first round WOD: 10 Heavy KBS 10 Burpees 200m Row Rest 6:00 x 4  Tuesday Warm Up: 8 min AMRAP: 5 Single Arm DB OH Walking Lunge :20 Hollow Body Hold :20 Side Plank/side Strength/Skill: Single KB Front Squat 6-8/arm x 3 Rest :90 between arms WOD: 12 min AMRAP: 12 Alternating Front Rack Reverse Lunge (95/65) 12 Abmat Sit-ups  Monday Warm Up: 3 Rounds: 5 Yoga Push-ups 10 Good Mornings 200m Run Strength/Skill: Split Jerk 2,2,2,1,1 Rest 2:00 WOD: "Diane"  Open Gym Midcity 10-12 We had some water in midcity from the storms, so Jeff will have to head there to clean up. No open gym uptown on Sunday |
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