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WODs for the week 9-28-15 to 10-2-15

Posting is late because I have been watching the Lunar eclipse! Practice some of the movements or some of the WODS as time allows for the upcoming competition, but be careful not to overdo it and give yourself the rest you need to be at your best on Saturday. By the way, the gym will be closed on Saturday, so come and cheer us on!

 MONDAY 9-28-15
Strength: 2 Hang Squat Cleans and 1 Split Jerk
Establish your 1 rep max in 7 minutes

4 Rounds for time:
10 Dips (rings, bar, or box with no bands allowed; choose appropriately)
20 Kettlebell Swings (53, 35)
30 Double Unders

TUESDAY 9-29-15

7 Rounds for time:
10 Sumo Dead-lift High Pulls (95, 65)
10 Sit-ups

WEDNESDAY 9-30-15

Strength: Establish your 1 rep max Dead-lift in 10 min

5 Rounds for time:
5 Deadlift @ 70% of 1 rep max
10 Burpees to a plate
20 Overhead Reverse with the same plate

THURSDAY 10-1-15

10 Rounds each for time:
100m sprint 
Rest 90 seconds

FRIDAY 10-2-15

Strength: Back Squat 3 sets of 5 reps

4 Rounds for time:
30 Push-ups
20 Front Squats (115, 75)
20 Push Press (115, 75)
30 GHD Sit-ups

SATURDAY 10-3-15

BIG RIVER RUMBLE! No open gym.

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