Call Us: (253) 267-5114

Weekly update– 9/24-9/30

22
Sep

Weekly update– 9/24-9/30

Weekly Update–9/24–9/30

There is still time to join the rowing challenge until 30 Sept!! Do it!  If you are participating make sure you are logging your meters.

WODS for the week

Monday–Deadlift day

1) Sumo Deadlifts (5,5,3,3,2)
2) Single Leg Deadlifts (3×10/leg)
3) Strict T2B work (3×8-12)

Tuesday–Linchpin test

For time:
400m run
Fran, 75/55
400m run
Fran, 75/55
400m run

Wednesday–Saturday Night Special

30 min EMOM

Min 1. 4 Power Cleans + 4 front squats (135/95)
Min 2. 10 burpees (increase by 1 rep each round)(so second time through you will have 11 Burpees, and so on)
Min 3. Rest

Thursday–Pack 12

For Time

10 HSPU
25 Cal Row
15 HSPU
25 Cal Bike
20 HSPU
25 Cal Row
15 HSPU
25 Cal Bike
10 HSPU

Friday–Snatch work day

1) On the 2 min x 10 min (5 rounds)
1-Power Snatch + 1-Squat Snatch

2) Single Arm DB Overhead Squat
3 rounds x 10reps/arm (heavy)
Rest 1 Minute between rounds

3) DB Snatches

For Time:
60 DB Snatch (alternating) (HEAVY)

Saturday- Let’s Try this

Partner WOD– 12 min AMRAP

20 Cal Row
20 Wall Balls
20 Over the Box Jumps
20 Deadlifts (185/135)