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Monday Warm Up: 2 min Row Then 3 Rounds: 10 Leg Swings 8 Jump Squats :20 Prone Pose Strength/Skill: Back Squat 4x5 *Don't build to super heavy, get 2-3 sets above working weight WOD: 15 min AMRAP: 10 Back Squats (165/115) 12 Med Ball Sit-ups *From rack is allowed 
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Saturday Warm Up: Coach's Choice WOD: 50-40-30-20-10 KB Swings (53/35) 12 Burpee Box Overs after Each Round  Friday 7 min: 100m Run 10 PVC Pass 10 Walking RDLs 10 Scorpions Strength/Skill: Build to 3rd Weight WOD: 10 Squat Clean and Jerk (155/85) 750/600m Row 8 Squat Clean and Jerk (185/105) 750/600m Row 6 Squat Clean and Jerk (205/115) 750/600m Row 4 Squat Clean and Jerk (225/135) 750/600m Row 2 Squat Clean and Jerk (Go For It) *25 min Cap  Thursday Warm Up: 2 Rounds Down and Back: Jog High knees Butt Kicks Marching Soldiers *5 Push-ups after each movement Strength/Skill: Bench Press (building) 10-8-6-4-2 *10 Banded Pull Aparts after each set WOD: 1 mile Run  Wednesday Warm Up: 3 Rounds: 100m Run 7 Scap Pull-ups 7 PVC Pass :20 Dead Hang Strength/Skill: 10 mIn EMOM: 1) 5-7 Strict HSPU 2) 10-12 DBL DB Row 3) Max L-sit from Hang WOD: 4 Rounds: 100m Farmer Carry (70/50) 20 Box Jump Overs *15 min Cap  Tuesday Warm Up: 3 Rounds: 100m Run 7 Scap Pull-ups 7 PVC Pass :20 Dead Hang Strength/Skill: 5 Sets (building): 2 Snatch Pull 1 Power Snatch 1 Hang Power Snatch WOD: 21-15-9 Power Snatch (95/65) Pull-ups  Monday Warm Up: 2 min Row 3 Rounds: 10 Leg Swings 8 Jump Squats :20 Prone Pose Strength: 4 Sets: 3 FS 6 BS Heavier than last week WOD: 3 Sets: 3 min Clock: 50/42 cal Row (can modify cals) Max Burpees Over Rower :90 Rest  Come join us for a FREE community WOD on Saturday...and don't forget to bring a friend!
Free Community WOD Saturday, September 12th 12:00pm Mid City Location Saturday Warm Up: Coach's Choice Strength/Skill: Build to weight slightly above working weight (not a max) WOD: 3 Rounds: 7 min AMRAP: 1k Row Max Clean and Jerks (185/125) 3 min Rest  Jake Rickoll made a great post about signing into MindBody if you are having trouble and the schedule is not showing up: You just need to press the parallel lines at top of that screen and reset the default toggle for “Allow Booking Online”. For some reason, MindBody’s default keeps turning the toggle to off position. Once you turn it on, the classes should show right back up.  |
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