WOD 083017 WEDNESDAY
PRE WOD STRENGTH Building On the Minute Min 0-5:00 Shoulder To Overhead Min 5-10:00 Front Squat Min 10-15:00 Deadlift METCON 20 Deadlift (Rx+ 315/225) (Rx 275/185) (F 225/135) 30 Front Squat (Rx+ 225/155) (Rx 185/125) (F 135/95) 40 STOH (Rx+ 135/95) (Rx 115/75) (F 95/65) 50 Thrusters (Rx+ 45/35) (Rx 35/25) (F 25/15) 500m Row
WOD 082917 TUESDAY
METCON 3-3-3-3-2-2-2-1-1-1-1 Squat Clean & Jerk MIDLINE WORK 3 rounds not for time :30 Superman Hold 15 Banded Side Step (each leg) 15 Banded Pull Apart (overhead/front of head/at waist) :30 Hollow Hold
WOD 082817 MONDAY
METCON Tabata This! Tabata Row (cal) 1:00 rest Tabata Air Squat 1:00 rest Tabata Pull-Up 1:00 rest Tabata Push Up 1:00 rest Tabata Sit-up *Tabata interval is :20 of work and :10 rest for 8 intervals* STRENGTH CASH OUT 3×15 DB Hang Muscle Clean & Press
WOD 082717 SUNDAY
SPARTAN CLASS :90 each station :30 rest burpee pull up alt kb clean and press cal row alt stone to shoulder w squat prowler push (90#/50#) x3 SUNDAY FUNDAY 100du 5 clean and jerks 185/135 80 air squats 5 clean and jerks 60 t2b 5 clean and jerks 40 pull-ups 5 clean and jerks 20 […]
WOD 082617 SATURDAY
Come on in to any class today for Elyces Coaches spotlight workout! Roy Rage 21-15-9 deadlifts (225/185) box jumps (24/20) 5 minute rest then, 10:00 to find 1RM deadlift