Mon. 9/7/14
SP 8×3 – On a continuous clock 3 Rounds 10 Burpees 5 Clusters (135/103) *no jerksters* – 500m Row – 3 Rounds 20 WBS (20/14) 5 Strict Thrusters (135/103) *No jerksters or clusters* – 500m Row – 3 Rounds 10 Slam Balls 5 C&J (135/103)
Sun. 9/7/14: Open Gym will be from 10:00am to 11:30am
Fri. 9/5/14
#WayneTrain #BirthdayWod #WaynesWorldWaynesWorld #PartyTime #Excellent Buy In: 46 Air Squats 7 Rounds 1-300m Run 9-Back Squats /Front Squats (115/88) 6-HSPU 8-STO (115/88) Buy Out: 46 Cal. row – BackSquats in 1st round Front squats in 2nd Alt. Each round.
Th. 9/4/14
W/U: 300mRow-I-Run-Roll-Stretch-1min of Singles-1min of DU’s – modify at coaches discretion. W/U: Deadlifts build to your wt. for the met-con, 4to8 sets – Start wod by 25min after the Hour. – 10! Deadlifts (185/138) 5 Pull Ups 2 Burpees over the Bar 5 Push Ups 5 WBS (20/14) Wod Notes: Deadlifts are a count down […]
