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.