Saturday, October 3, 2015

Today we WOD in honor of our friend and longstanding gym family member Bryan Myers. Our thoughts and prayers go out to him and his family...get well soon!!
Today we WOD in honor of our friend and longstanding gym family member Bryan Myers. Our thoughts and prayers go out to him and his family…get well soon!!

151003:

0800 Ladies Only WOD

Same as Team WOD (see below)

0900 Solo WOD

“Bryan”
Five x 3 minute AMRAPS:
5 Push Press (135#/95#)
5 Front Squats (135#/95#)
25 Double Unders
0 Burpees
NOTE: Rest 1 minute between AMRAPs.

1000 “Team Myers” WOD

Teams of 3, only 2 working at a time, one barbell per team.

Minutes 0-8
4 Rounds:
20 Front Squats (135#/95#)
30 Slam Balls (30#/20#)
-and-
Max rep Double Unders
NOTE: Score is total DU reps

-Rest 2 minutes

Minute 10-18
4 Rounds:
20 Power Cleans (115#/75#)
25 Box Jumps (24″/20″)
-and-
Max Calories on rower
NOTE: Score is total calories on rower

Rest 2 minutes

Minutes 20-28
4 Rounds:
20 Push Jerk (95#/65#)
20 KBS (70#/55#)
-and-
Max Rep Burpees
NOTE: Score is total burpees

then

Core:
Doesn’t matter…just skip core today because you’ve got to get back to work 😉

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