Wednesday 8-19-2015
Open Gym 10-11am Yoga Class 11-12pm Weightlifting 6:30-8pm STRENGTH: Dead lift WOD: For Time: 1000m Row 40 Box Jumps (24/20″) 500m Row 20 Burpee Box Jump Overs (24/20″) • Check out the YouTube video for tips on rowing! •
Open Gym 10-11am Yoga Class 11-12pm Weightlifting 6:30-8pm STRENGTH: Dead lift WOD: For Time: 1000m Row 40 Box Jumps (24/20″) 500m Row 20 Burpee Box Jump Overs (24/20″) • Check out the YouTube video for tips on rowing! •
Open Gym 10-11am Weightlifting Class 6:30-8pm STRENGTH: EMO2M 10: 3 Cleans+1 Split Jerk @ 65% 1RM C&J WOD: AMRAP 7: 15 D/Us 15 Russian KBS (24/16kg) 15 WB (20/14)
Open Gym 10-11am Yoga Class 11-12pm STRENGTH: Back Squat WOD: 3 RFT: 25m Shuttle Sprint (every 5m) 20 Walking Lunges 10 Burpees
Open Gym 10-11am Yoga Class 11-12pm SKILL: Plank / Superman WOD: For Time: 80 Cal Row 40 STO (155/105) 80 DL (155/105)
Weightlifting 6:30-8pm STRENGTH: Close Grip Bench Press WOD: EMOM 10: 10 DL (225/155) 100m Run
Yoga Class 11-12pm WOD: “Angie” 100 pull-ups 100 push-ups 100 sit-ups 100 squats
Weightlifting @ 6-7pm SKILL: EMOM 15: 1- 10 Pull-ups 2- 10 Goblet Squats (32/24kg) 3- 8 Burpees WOD: 5 RFT: 10 Push Press (75/55) 15 Front Squat 50m OH Walk
Yoga Class 11-12pm STRENGTH: None WOD: Bill’s Birthday WOD
Yoga Class 11-12pm STRENGTH: Clean&Jerk WOD: For Time: 21-15-9 Cal Row Cleans (135/95)
Weightlifting @6:30pm STRENGTH: Snatch WOD: AMRAP 14: 200m Run 20 Box Jump Overs (24/20″) 20 Pull-ups 20 Wall Balls (20/14)