Workout of the Day: 9/12/16 - 9/18/16

MON 9/12

A. Close-grip bench x 5,5,5

(spot partner and rest 90-120 secs)

 

B. 10-minute AMRAP:

5 Push Press (95/65#) 

7 Pull-ups

100m run (77th St)

 

TUES 9/13

A. Every other minute x 6 sets:

3 Deadlifts

1 Hang power clean

3 Front squats

 

B. 3 Rounds:

3 min AMRAP:

10 Reverse Lunges (5 per leg, alt legs, unweighted)

15 Russian KBS (NTE 53/35#)

7 Burpees

(Rest 1 min)

*pick up where you left off to complete total rounds

 

WED 9/14

A. Handstand practice - 12 mins

 

B. Partner WOD!

Complete for time:

400m run (together)

20 wallballs (20/14#) (as a team, one person works at a time)

300m run 

20 wallballs 

200m run

20 wallballs

100m run 

20 wallballs

 

THUR 9/15

A. 3 sets:

Farmer's Carry x 100ft

(Rest 90-120 secs b/w sets)

 

B. EMOM x 10 mins:

ODD - 30sec Single-arm DB push press per side (35/20#) (30 sec R, 30 sec L)

EVEN - 30sec Double unders (rest remaining 30 sec)

 

C. 2 Sets:

Plank on forearms x max hold

(Rest 2 mins)

 

FRI 9/16

A. Back Squat x 5,5,5 reps

(Rest 2 mins b/w sets)

 

B. 8-minute AMRAP:

2 Burpee Box jumps (24/20")

2 T2B

4 Burpee Box jumps 

4 T2B

6 Burpee Box jumps 

6 T2B

8 Burpee Box jumps

8 T2B

etc.

 

SAT 9/17

Saturday Surprise! (Reminder: Sunday Open Gym has moved to Saturday at 10am)

 

SUN 9/18

Rest.