200719 - Week Preview

T-SHIRT ORDER
THESE ARE DUE BY TODAY!
We need a minimum of 12 people ordering each color to get them! :)

Black: https://www.customink.com/g/ccv0-00c9-jxzz
(T-Shirts for Men and Women)
Red: https://www.customink.com/g/ccv0-00c9-k6ur
(T-Shirts for Men and Women - Plus Lady Tanks)

MONDAY
* CONGRATS HANNAH!!! She won our “WOD Creation Contest” This workout has a slight change but it’s a super fun chipper and totally from Hannah’s creative imagination! We are running on Monday then on Friday for the Hero WOD so push it today! *
SCORE = Total Time
GOAL = Under 15 minutes

Hannah’s WOD Creation - “Cat Named Mouse”
FOR TIME
50 American KB Swings 55/35
200m Run
40 Wallballs 20/14
200m Run
30 Burpees
200m Run
20 Power Cleans 135/95
200m Run
10 Hand Release Push Ups
200m Run

TUESDAY
* Strength Day TODAY! We will actually do Open Gym for the first 25 minutes then get into these heavy squats! *
SCORE = Heaviest 4 back squat (STRENGTH)
# of Double Unders (WOD)
GOAL = Get heavy and be consistent with it

STRENGTH
E2M20M
(1st 10 minutes - build to heavy 4)
(2nd 10 minutes - repeat the weight)

WOD
10 Rounds
:20 work/:20 rest
1 - Front Squat/Thruster/Back Squat/Thruster
2 - Max Double Unders
(200 Double Unders)

WEDNESDAY
* With everyone getting excited about gymnastic bar work, we need more tricep strength… SOOOOO here’s a WOD followed by a DB bro sesh to help us build them up a bit! *
SCORE = Rounds plus Reps
GOAL = More than 3 Rounds

AMRAP 15:
15 Dips
15 Sumo Deadlift High Pulls
(E5M15 - 15 Box Jumps)

THURSDAY
* Hang Snatch Strength work followed by Open Gym time!*
SCORE = Last completed round
GOAL = More than 10

Death by Hang Snatch & Overhead Squat

FRIDAY
* Here it is! One of our favorite hero WODs! The first female named one in fact! Let’s just dig deep and smash some shit today! If it’s warm… come in the morning! ;) *
SCORE = Total Rounds plus Reps
GOAL = More than 4 Rounds in the 30 min. time cap!

HERO WOD “WHITE”
5 Rounds
3 Rope Climbs
10 Toes to Bar
21 Overhead Plate Stepping Lunges 45/35
400m Run

SATURDAY
HARRY POTTER PARTNER WOD!!!