Floater wods
WOD 1:
For time:
27-21-15-9
Cals row
burpees
WOD 2:
For time:
5k run
Acc work
Monday
Bent Over Dumbells Row 3×10 (each arm)
Weighted Pullups 4×8
E2M8M
5 DBall Cleans 100/70
15 GHD Situps
Wednesday
Romain Deadlifts 20-10-8-6-4-2 (Ascending Weight)
E3M9M
20 Back Extension
10 Standing Single Arm DB Shoulder Press (each arm)
10 rope climbs for time
Friday
“The Gauntlet”
10-8-6-4-2-4-6-8-10
Barbell Curl (Pick a weight that you can do consistently for 10 reps)
Ring Dips
C2B Pullups
Rowing Intervals
500 meters x 5 (take your split time, divide by two and that’s your rest period. Ie. 2 minute 500m= 1 minute rest)
Pyromania III is only 5 days away!!! Are you ready? Heat times will be posted tomorrow, check your emails, the FB event group, FB community group and the FB Pyro page.
A bunch of us are planning to hit the workout Thursday at 8pm and them go have a drink at Citizen, everybody welcome, join us!
Strength/skills
E2M12M
3 power snatch
Note: Drops allowed, build to max
METCON
8min AMRAP
8 overhead squats 115/85
8 knees to elbows
