201108 - Week Preview

MONDAY
(GOAL: Under 14 minutes)
(CAP: 18 minutes)
Strength=
Push Press
4, 4, 2, 2, 2, 2

WOD =
FOR TIME
10-9-8-7-6-5-4-3-2-1
Toes to Bar
DB Alternating Snatches
(10 Ab Mat St Ups b/w rounds)

TUESDAY
(GOAL: PUSH HARD! It’s just a “get better at cardio”day!)
E4M16M
Round 1 - 400m Run & 6 Burpees
Round 2 - 30 Cal Row & 6 Burpees
Round 3 - 20 Cal Bike & 6 Burpees
Round 4 - 100 DU & 6 Burpees

OPEN GYM - PREPARE TO USE THE TIME WISELY

WEDNESDAY
(GOAL = 3 Rounds)
WOD =
AMRAP 11:
11 Handstand Push Ups
11 Pull Ups
( @ Minute 3, 6, 9 perform 22 Wallballs )

Strength =
(Front Squat - Lunge - Lunge x 3) x 5

THURSDAY
FOR TIME
4 Rounds
12 Floor Press 155/105
21 Deadlifts

OPEN GYM - COME WITH SOMETHING IN MIND!

FRIDAY
(GOAL: 2 Rounds)
Hero WOD - ”Michael Camelo Jr.”
AMRAP 20:
5 Clusters 135/95
31 Push Ups
20 Box Jumps
18 American KB Swings