FRIDAY (30 SEP 2016)

Location
-Hayes Gym
-62' Room


SKILL
-Hand Stand Push-ups
OR
-Hand Stand Walks





WOD

Every Minute on the Min (EMOM)....for as long as you can.

3 x Wall Ball                         Level 1 (15 / 10) 8'   Level 2 (20/14) 10'
5 x AbMat Sit up

1 Min Rest

6 x Wall Ball
5 x SU

1 Min Rest

9 x Wall Ball
5 x SU

***In each round the wall ball number increases by 3.  You have 1 min to complete the work and the rest of the time to rest.  Additionally, there is 1 min rest before starting the next round.  Stop when you are unable to complete the work in 1 min.

THURSDAY (29 SEP 16)

Locations
-3rd Floor Weight Room




SKILL


WORK ON
-Power Clean
-Push Press
- Toes 2 Bar




WOD


Level 1
21-15-9-3
Power Clean (95/65)
Push Press (95/65)
Toes 2 Bar.


 Level 2
21-18-15-12-9-6-3


Power Clean (115/75)
Push Press (115/75)
Toes 2 Bar.


*Scale Weight down as needed.
**If you are going to break the power cleans, always leave 1.  You last power clean should go right into your Push Presses.





WEDNESDAY (28 SEP 16)

Locations
-62' Room



SKILL (10 Min)
-Work on Pull-ups (Kipping / Butterfly)
-Work on Kettlebell Swings (American)


WOD:

3 Rounds for Time

-800m (ish) run***
-12 x Kettle bell swing (KBS)  (53/35)
-10 x Pull-ups
-Rest 2 MIN...move back to steps to start run 2 min after last pull-up.


***Start on Arvin steps, run right towards Mac Long construction, run along diagonal walk, turn left at IKE statue and run towards Daly Field.  Turn left behind bleachers and run behind bleachers towards Thayer Statue.  Cross street at Comm's house, and run between Comm's & Dean's house back to Arvin.  Once at Arvin go inside to 62' room.


TUESDAY (27 SEP 16)

Location:
-3rd Floor Weight Room




STRENGTH
- Front Squat: 3-3-2-2-2-1-1  Heavy, but no misses.

-Back Squat: 3 x 3 Moderate Weight



WOD
7 MIN AMRAP
-12 x Burpees Over Bar*
-9 x Toes 2 Bar
-6 x DL (185 / 115)

*Set bar on platform and you can manage burpees over bar.

MONDAY (26 SEP 16)

Location
-3rd Floor Weight Room
-Hayes Gym


SKILL
5 Rounds (Every 2 Minutes)

1 x Snatch (Floor) / 1 x Snatch (Above Knees) / 1 x Snatch (Mid Thigh).

*Keep same weight for all three and increase for subsequent rounds if able.



WOD

In Teams of 2.

20 Min AMRAP

1 x Partner runs from 3rd floor weight room, down to Hayes Track, runs 3 laps and then back into weight room.

1 x Partner completes as many rounds as possible of:
10 x Bench (185 / 115)*
15 x Burpees over Bench
10 x Pistols**

*Scale Weight as needed.
**Scale pistols to 30 x Air Squats if unable to do pistols.

The total score of a team is equal to the complete rounds + reps they finish.  When the running partner comes back they continue where their partner left off.