Friday

Strength
Front Squat
Work to a Heavy Single

WOD
For Time: 
800 Meter Run
30 Calorie Row
25 Burpees
20 Clusters 115#/80#

Coach Rosie and John

Thursday

REST DAY!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.

You may also come in and do a nice long ROMWOD

Armand Madlangbayan

Wednesday

Strength
Push Press
3x5 at 70%
2x5 at 75%

WOD
"Lynne"
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-Ups

*Athlete moves directly from the Bench to Pull-ups.

Rest 3:00 between rounds.

Elda, Felicitas and John

Tuesday

ROMWOD

WOD
AMRAP 4:00, rest 4:00:
400 Meter Run
25/20 Calorie Row
Max Power Snatches 75#/55#

AMRAP 4:00, rest 4:00:
400 Meter Run
20/15 Calorie Row
Max Power Snatches 95#/65#

AMRAP 4:00:
400 Meter Run
15/10 Calorie Row
Max Power Snatches 115#/80#

Great Labor Day turnout