Archive | September, 2013

Monday’s WOD

Buy In:
Back Squat 1RM

WOD:
Full Clean (125/85)
Jerk
Front Squat
Jerk
Back Squat
(Bar may be set down between movements if
necessary, but should be treated as a bar complex
if possible…be as efficient as possible)

12 min AMRAP

Cash Out:
Tabata push-ups

 

It’s time to ramp back up for Wendler!  If you need to miss MW or F this week, just come early or stay late on T/Th to get your max set.

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Friday’s WOD

Buy In:
3 Snatch Balances EMOM for 10 min
(increase weight each round)

WOD:
75 Push Presses (95/65)

Cash Out:
5 Burpees for everytime the bar dropped during WOD
(not to exceed 30 burpees)

Praus House…you’re needed!  If anyone isn’t running in Fort for Fit and would be willing to be a Race Marshall please let us know asap!  All you have to do is block cross streets and help drivers cross when safe…most importantly encourage and cheer on the runners.  We have to be at the box so we aren’t able to help!  Let’s help out our city get fit :)

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Thursday’s WOD

Buy In:
100m forward run
100m side shuffle
100m side shuffle
100m backward run

WOD:
5 Dips
10 Front Squats (125/85)
15 Roll-outs
20 Grasshoppers
25 DU’s

3 Rounds

Cash Out:
100m forward run
100m side shuffle
100m side shuffle
100m backward run

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Wednesday’s WOD

Buy In:

20 Air Squats
20 Front Squats
20 OHS
(All with PVC)
2 Rounds

WOD:

“Mary”
5 HSPU
10 Pistols
15 Pull-ups
20 min AMRAP

Cash Out:

500m row

 

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Tuesday’s WOD

Buy In:
Clean/Jerk skill work

WOD:
5 Cleans (70% 1RM)
5 Jerks
5 min AMRAP

3 min rest

10 Toes 2 Bar
10 Deadlifts
10 min AMRAP

Cash Out:
20 Hollow Rocks
20 Supermans
20 Leg Lifts (pulse)

2 Rounds

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