10 August 2015 10 August 2015
Monday 10 August 2015 '10 August 2015'

slap hands!
There are a ton of new faces at the gym.  Please remember to take a minute, introduce yourselves, and make them feel at home.  We were all new once.

0530-WOD
0900-WOD
1630-WOD
1730-WOD
1830-WOD
1930-WOD

1. Warm-up level 2
a. 4×10 banded Reverse hyper
b. 3×12 Hip Extension
c. AMRAP 4 minutes
5 Burpees to target
5 CTB pull-ups

2. Strength
a. Back squat 5×5 @72.5%
b. Strict press 5×5 @72.5%

3. Met-Con
21 kettlebell thrusters 52’s/35’s (lbs)
7 Muscle-ups
15 kettlebell thrusters 52’s/35’s (lbs)
7 Muscle-ups
9 kettlebell thrusters 52’s/35’s (lbs)
7 Muscle-ups

Extra A or B
a.
50 Push-ups
Rest 2 minutes
40 Push-ups
Rest 90 seconds
30 Push-ups
Rest 1 minute
20 Push-ups
Rest 30 seconds
10 Push-ups

b.
10 Rounds
15 Calorie row
Rest 45 seconds

1. Warm-up level 1
a. 4×10 banded Reverse hyper
b. 3×12 Hip Extension
c. AMRAP 4 minutes
5 Burpees to target
5 pull-ups

2. Strength
a. Back squat 5×5 @72.5%
b. Strict press 5×5 @72.5%

3. Met-Con
21 kettlebell thrusters 35’s/26’s (lbs)
7 chest to bar pullups
15 kettlebell thrusters 35’s/26’s (lbs)
7 chest to bar pullups
9 kettlebell thrusters 35’s/26’s (lbs)
7 chest to bar pullups

1. Warm-up Base
Amrap 4 mintues
5 Burpees to target
5 ring rows

2. Strength
a. Back squat 5×5 @72.5%
b. Strict press 5×5 @72.5%

3. Met-Con
21 barbell thrusters 75/55
7 rings rows
15 barbell thrusters 75/55
7 ring rows
9 barbell thrusters 75/55
7 ring rows

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