Daily WOD
AMRAP – 10 Minutes:
– 5 Thruster (95#/65#)
– 5 SDLHP (95#/65#)
– 10 Situp
Endurance WOD
“Tosh”
Three Rounds:
-200m Run (rest time equal to run time)
-400m Run (rest time equal to run time)
-600m Run (rest time equal to run time)
Mobility WOD
Daily WOD
Deadlift
5-5-5-5-5 Reps
Four Rounds for Time:
– 20/15/10/5 Hang Power Snatch (75#/55#)
– 40/30/20/10 Double Unders
Mobility WOD
Daily WOD
OTM for 12 Minutes:
– 2 Deadlifts (60%)
– Max Wall Balls
Mobility WOD
Five Rounds (1 on/30secs off)
– Sumo Deadlifts
For Time:
– 30 Muscle-Ups
Mobility WOD
Four Rounds (3 on/1 off)
– 3 Sumo Deadlifts
– 6 Lateral Jumps
For Time:
– 100 Pushups
Press
1-1-1-1-1
or
Back Squat
1-1-1-1-1
Three Rounds (4 on/1 off)
– 3 Sumo Deadlifts
– 6 Lateral Jumps
– 9 Pushups
Gymnastics Nite
Gymnastics Nite has been canceled!
Join us at The Armory (1018 Madison Ave, Montgomery, AL 36104) for the next Gymnastics Class on October 21 at 6:00 p.m. (Be there at 5:50 p.m.) Cost: $4.00. Cash only. Please no IOU’s. The Armory offer classes for every level of today’s gymnasts. Starting with 2 year-olds and progressing toward adults. The classes encompass all ages and abilities.
Deadlift
1-1-1-1-1
or
Press
1-1-1-1-1
Three Rounds (4 on/1 off)
– 3 Push Jerks
– 6 Box Jumps
– 9 Situps
Deadlift
1-1-1-1-1
Three Rounds (4 on/1 off):
– 3 Power Cleans
– 6 Pullups
– 9 Air Squats
10-8-6-4-2 for time:
– Power Clean (155/105)
– Deadlift
– Jumping Lunge (each leg)
Three Rounds:
– 10 Deadlifts (275/185)
– 50 Double Unders