29 September – 5 October 2019

Posted on September 29, 2019

Monday, September 30

Strength: Push Press 4-4-4-4-4

WOD: 20 Minute AMRAP

400 Meter Run

Max Toes to Bar

(Score will be total reps of toes to bar)

 

Tuesday, October 1

Strength: Back Squat 10-8-6-4-2

WOD: 14 Minute Ladder 3,6,9,12…

Dead Lift  73/115

Box Jumps 20/24

 

Wednesday, October 2

Hero WOD: “Palmer”

For Time

*100 Sit-up buy in

10 Rounds

2 Clean N Jerks 93/135

4 HSPU’s

8 Bar Facing Burpees

*1200 meter run buy out

*40 Minute Time Cap

This workout is in honor of our very own Zach Palmer!  Please join us at the Pointe after 5:30 class to send off Zach as he is going on a deployment to Iraq.  Zach thank you for your service; you will be missed over the next year!!

WOD: CHIPPER

40 Push-ups

40 Goblet Squats 35/55

40 Slamball OTS  25/40

20 Calorie Row

30 Push-ups

30 Goblet Squats 35/55

30 Slamball OTS  25/40

20 Calorie Row

20 Push-ups

20 Goblet Squats 35/55

20 Slamball OTS  25/40

20 Calorie Row

*35 Minute Time Cap

 

Friday, October 4

Strength:  Power Snatch 5-5-5-2-2

WOD: 4 Rounds Every 4 Minutes

20 Hallow Rocks

16 Alternating Dumbbell Power Snatch 35/50

30 Second Side Plank Hold (30 seconds each side)

 

Saturday, October 5

WOD: 6 Rounds

1 Minute: Wall Balls 14/20  9’/10′

1 Minute: Row for Calories

1 Minute: Walking Lunges

1 Minute:  Kettlebell Swings 35/55

1 Minute: Rest

 

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