Work Out of the Day

Teams of 2
1 Person works at a time
Alternate exercises throughout WOD

15 Rounds or 25 mins, whichever comes first

10 Wall Ball
10 Pushups
10 DB Lunge (low carry)
10 Pullups
10 Situps

Stretch/Foam Roll

Skill: 8×2 Snatch
{Warmup for Snatch (Instructor Lead)}
10 dislocates
10 ohs
5 dislocates @ bottom of squat
5 sotts press
5 pressing snatch balance
5 snatch balance
5 heaving snatch balance

WOD: 1000m Row or 800m Run

Stretch/Foam Roll

Strength: 5×3 Press

Skill: Arm Bar

WOD: 5 Rounds
10 Dips
25 KB Swings

Stretch/Foam Roll

No 6pm Class tonight. Join us at Franson Family Chiropractic’s workshop: “End Lower Back Pain,” Cummings Center Room 221E. Arrive at 6:30pm, starts at 6:45pm.

Strength: 5×3 Back Squats

Skill: Sumo Deadlift High-Pull

WOD: 3 Rounds
1 min. each exercise
1 min. rest between rounds
Row (calories)
DB Clean
Burpee
Leg Lift
SDHP

Strength/Foam Roll

Skill: 5×2 Push Jerk

WOD: “Cindy”
AMRAP 20 mins.
5 Pullups
10 Pushups
15 Squats

Stretch/Foam Roll

Strength: 5×3 Deadlift

Skill: Power Snatch

WOD: 5 Rounds
10 Power Snatch
15 Box Jump

Stretch/Foam Roll

WOD: 5 Rounds
200m Run
20 KB Swings
20 Slam Ball

Stretch/Foam Roll

GO CELTICS!!!

Teams of 2, “Pick your poison”
6 Pullups
8 Pushups
10 Box Jumps
/or/
6 Squat Jumps
8 Lunges
10 Bent-over Rows
1 Partner does 1 workout option for the entire time and the other partner does the opposite. While partner completes 1 full round, other partner does single unders or a building lap, then switch. Compile as many rounds as a team in 20 mins.

Stretch/Foam Roll

GO BRUINS!!!

Strength: 5×3 Press

WOD: Bear Complex
1 Set = Power Clean/Front Squat/Push Press/Back Squat/Push Press
7 Sets = 1 Round
Workout = 5 Rounds

Skill: Front Squat

Strength: 5×3 Front Squat

WOD: 5 Rounds
10 Toes to Bar
15 Box Jump
20 Slam Ball

Stretch/Foam Roll