WODs for the week 9-28-15 to 10-2-15
Posting is late because I have been watching the Lunar eclipse! Practice some of the movements or some of the WODS as time allows for the upcoming competition, but be careful not to overdo it and give yourself the rest you need to be at your best on Saturday. By the way, the gym will be closed on Saturday, so come and cheer us on!
MONDAY 9-28-15
Strength: 2 Hang Squat Cleans and 1 Split Jerk Establish your 1 rep max in 7 minutes 4 Rounds for time: 10 Dips (rings, bar, or box with no bands allowed; choose appropriately) 20 Kettlebell Swings (53, 35) 30 Double Unders TUESDAY 9-29-15 7 Rounds for time: 10 Sumo Dead-lift High Pulls (95, 65) 10 Sit-ups WEDNESDAY 9-30-15 Strength: Establish your 1 rep max Dead-lift in 10 min 5 Rounds for time: 5 Deadlift @ 70% of 1 rep max 10 Burpees to a plate 20 Overhead Reverse with the same plate THURSDAY 10-1-15 10 Rounds each for time: 100m sprint Rest 90 seconds FRIDAY 10-2-15 Strength: Back Squat 3 sets of 5 reps 4 Rounds for time: 30 Push-ups 20 Front Squats (115, 75) 20 Push Press (115, 75) 30 GHD Sit-ups SATURDAY 10-3-15 BIG RIVER RUMBLE! No open gym.