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Wednesday 1.11.17

WARMUP

on own:
3 rds
5 push ups
10 jumping jacks
15 air squats

Group - 3 partner teams:
row-plank-burpee
a1 row for cal
a2 plank
a3 burpee over a 2

total team burpees and calories

PARTNER WOD

WcG - Minutes
3 person partner
1 min each movement 20 sec rest
each athlete must complete 3 rds

Wod 1:
a1 bike for cal
a2 wb dbl shot
a3 thruster 135/95, 115/75, 95/65, 75/45

Wod 2:
a1 max Du
a2 kb swing 70/53, 53/35, 35/26
a3 OH squat / back squat 115/75, 95/65, 75/45, 65/35

FINSHER

3 rds
50 situpss
50 air squats

Tuesday 1.10.17

WARMUP

3min bike

3 rds
10 jumping jacks
10 air squats

3rds
inch work + spider man + side lunge x 3
10 squat jumps

SKILL WORK

Bench Chest/Tris
50 x 12
60 x 10
70 x 8
80 x 6
70 x 12 super set (close grip) 50 x 12

WOD

Franco,S Fran...
21-15-9
Front Squat 155/105. 135/95, 115/75, 95/65
S2OH

FINSHER

for time
1 min bike
1 min max burpees

Monday 1.9.17

WARMUP

4 min row
2 min bike

4 inch worms:
walk out to plank and do a push up each time
4 air squats
2 squat jumps
4 front lunges
2 side lunges

SKILL WORK

Power Cleans
15 min of work
skill work from floor
PC focusing on form while slowly increasing weight

BIRTHDAY WOD

Happy Birthday Flo [42]
4 rounds:

RD 1:
40 wall balls 20/14
2 power cleans 175/113
40 pull ups

RD 2:
40 box jumps 24/20
2 power cleans 175/113
40 cal bike

RD 3:
40 hrpu
2 power cleans 175/113
40 alt leg sit ups

RD 4:
40 kb swing
2 power cleans
40 cal row

CASH OUT

42 DUs

Saturday 1.7.17

WARM UP

on own;
4 min row or bike

Group:
Line up in rows of 4
first group goes down and back then goes to end of line
high kicks, high knees, lunges, broad jumps

PARTNER WOD

WcG Partner WOD Filthy 100
Partners must split evenly
cannot move on until movement is completed.

100 of...
DUs or 300 singles
Bike or Row
oh lunges L+R=2 45/25, 25/15
weighted sit-ups 45/25, 25/15
box jumps 24/20
kb swings 53/35, 44/26
pull- ups
ball slams 40/30, 30/20, 20/10
Wall Balls20/14, 14/10
Row or Bike
DUs or 300 singles