Monday 9/18 — Sophomores
WOD1: Power clean 5-5-5-5

WOD2: “The Chief” : Max rounds in 3 minutes of:
3 power cleans (135/75)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Freshmen
WOD 1: Hang power clean 5-5-5-5

WOD2: AMRAP in 10 minutes:
7 Kettlebell swings
7 Push-ups
Lunge width of the gym

 

Wednesday 9/20—Everyone
Endurance WOD: Every 2 minutes, 8 rounds: 80-yard shuttle sprints
*For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.
*Post best and worst times to comments.

WOD 2: 3 RFT:
200m farmer walk w/ kettlebell, 1.5/1 pood
20 medball cleans
20 burpees

*18 minute time cap

 

Out-of-class WOD: 3 rounds for time:
400m run or 500m row (your choice)
21 kettlebell swings
12 pull-ups or push-ups (your choice)
*Doing the runs and pull-ups makes this the workout “Helen.”

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