For being a short week after a long weekend, last week sure had a lot packed into it. Thank you to everyone who opened the doors on Friday. David did very well after his surgery. I appreciate being able to spend the entire day with him.

It’s going to be hot this week so I have decided not to make you run. But if you are looking to make that up later in November is a 5K that I sponsor with the Kiwanas. You can run all you want then.

MONDAY 9-9-19
7 Rounds for time:
5 Burpees
10 Walking Lunge Steps
20 Double Unders

TUESDAY 9-10-19
Strength WOD: Back Squat
then:
4 Rounds for time:
500 meter Row
3 minute Rest

WEDNESDAY 9-11-19
Hotel WOD #3
AMRAP in 20:00
5 Push-ups
10 Sit-ups
15 Squats

THURSDAY 9-12-19
Strength WOD: Power Clean
then:
For time:
21-15-9
Overhead Squats (95,65)
KB Swings (53,35)
Box Jumps (24,20)

FRIDAY 9-13-19
For time: 
"Terrible 25"
25 Box Jumps (24,20)
25 Jumping Pull-ups
25 KB Swings (53,35)
25 Walking Lunge Steps
25 Knees-2-Elbows
25 Push Press
25 Back Extensions
25 Wall Balls (20,14) to 10',9'
25 Burpees
25 Double Unders

SATURDAY 9-14-19
Open Gym from 8-10 am


Posted in Workout of the Day

Leave a Comment