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“Leopard Print and Day of the Dead” – Tuesday 9/17

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Warm UP:
Dynamic into
T2B and Clean drills

Partner WOD
AMRAP 24:
60 Calorie Row
50 Toes-to-Bar
40 Walball Shot (20/14#)
30 Power Cleans (135/95#)
20 Chest 2 Bar

ADV: Muscle Ups

Level 2:
Teams of 2
AMRAP 24:
60 Calorie Row
50 Toes-to-Bar
40 Walball Shot (14/10#)
30 Power Cleans (95/65#)
20 pull-ups

Level 1:
AMRAP 24:
60 Calorie Row
50 Sit-ups
40 Walball Thruster (10/8#)
30 Power Cleans (65/45#)
20 Ring Row

“Squishin’ Fish” – Monday 9/16 *Olympic Lifting 4pm*

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Warm Up:
**Pizza Delivery Game:**
4x :45

WOD
6 Rounds:
400m Run
100′ Dumbbell/KB or Plate Carry (50/35#)
*Hold at shoulders

Level 2:
6 Rounds:
300m Run
100′ Dumbbell Carry (35/25#)

Level 1:
6 Rounds:
200m Run
100′ Dumbbell Carry (25/15#)

Accessory:
3 Sets:
20 DB Side Bends (each side)
15 Single DB Curl (hold with both hands)
20 DB Bent Over Row (10 each arm)

“Every Minute Counts” – Saturday 9/14

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Partner WOD – 30 min

8 Chest-to-Bar Pull-ups
8 Burpee to Target

10 Chest-to-Bar Pull-ups
10 Burpee to Target

12 Chest-to-Bar Pull-ups
12 Burpee to Target

… Continue sequence of adding 2 reps to each movement for 30 minutes.

Level 2:

8 Kipping Pull-ups
8 Burpee to Target

10 Kipping Pull-ups
10 Burpee to Target

12 Kipping Pull-ups
12 Burpee to Target

Level 1:

8 Ring Rows
8 Burpee to Target

10 Ring Rows
10 Burpee to Target

12 Ring Rows
12 Burpee to Target

“All Rise!” – Thursday 9/12 *Gymnastics 6pm*

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Warm UP:
Hendel Snatch Progression
4 Rounds:
1) 5 Deadlift w/ pause at mid thigh // Arch in lumbar
2) 5 Deadlift + Shrug // SPEED
3) 5 Muscle Snatch // Elbows forward
4) 5 [Tall Power Snatch](
5) 5 Power Snatch // Hip extension
6) 5 OHS // Arms locked out and hip below parallel

“12.2”
AMRAP 10:
30 Snatch (75/45#)
30 Snatch (135/75#)
30 Snatch (165/100#)
then…
AMRAP Snatch (210/120#)

Level 2:
AMRAP 10:
20 Snatch (75/45#)
20 Snatch (95/65#)
20 Snatch (115/80#)
then…
AMRAP Snatch (135/95#)

Level 1:
AMRAP 10:
30 Snatch (45/35#)
25 Snatch (55/45#)
20 Snatch (65/55#)
then…
AMRAP Snatch (75/65#)

911 Memorial

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Warm Up:
Moment of Silence
Dynamic Into,
Clean and jerk progression

Partner WOD:
5 Rounds:
143 Step-ups (20″)
9 Rope Climb (15′)
11 Clean & Jerk (205/135#)

Level 2:
5 Rounds:
143 Step-ups (20″)
9 Knees to Elbows (each partner)
11 Clean & Jerk (185/115#)

Level 1:
5 Rounds:
143 Step-ups (20″)
9 Knees to Chest (each partner)
11 Clean & Jerk (155/85#)

The total distance of step-ups (143 Step-ups x 5 Rounds = ~1100ft) represents the 110 stories of the World Trade Center Buildings.

“Twinkle Toes” – Tuesday 9/10

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Warm Up:
10 Sampson Stretch
10 Pulls on Rower
10 Sit-ups / Hip Extensions / GHD Sit-ups
10 Push-ups / Dive Bomber Push-ups / Ring Dips
10 PVC OHS / Wall Facing PVC OHS

WOD:
Record Fastest Time:
On a :90 Clock:
12x100m Row

Level 2:
Record Fastest Time:
On a :90 Clock:
12x100m Row

Level 1:
Record Fastest Time:
On a :90 Clock:
12x100m Row

Mid-Line:
4 Rounds:
30 In-Place Overhead Walking Lunges (45/25#)
30 Hip Extensions
30 Alt. Single Leg V-ups