Sara Nelson

Tuesday 10.17.17 WOD

For time: 30 Push-ups 30 Swings(70/53 lb KB) 30 Box Jump Overs (24/20″) 24 Push-ups 24 Swings 24 Box Jump Overs 18 Push-ups 18 Swings 18 Box Jump Overs

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Monday 10.16.17 WOD

5 Rounds 3 Power Cleans (225/155) 3 Front Squats (225/155) 3 Jerks (225/155)

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Saturday 10.14.17 WOD

With a partner Partner 1 Run 400 meters Partner 2 Run 400 meters Partner 1 Run 400 meters Partner 2 Run 400 meters Complete 80 Thrusters as a team (105/70. 1 person works at a time) Partner 1 Run 400 meters Partner 2 Run 400 meters Partner 1 Run 400 Meters Partner 2 Run 400 meters

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Friday 10.13.17 WOD

Every 2 Minutes for 5 sets 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat *The athlete may drop the bar between the power snatch and full snatch   Workout, part 2 3 Rounds: 2 Minutes 8 Squat snatches (135lbs/95lbs) with the remaining time in the 2 minute interval complete max reps of Double Unders 2:00min rest *Score is total double unders.

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Thursday 10.12.17 WOD

50 Sit-ups 40 Goblet Squats (70/53) 30 Burpees to 6″ Target 40 Sit-ups 30 Goblet Squats 20 Burpees to 6″ Target 30 Sit-ups 20 Goblet Squats 10 Burpees to 6″ Target

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Wednesday 10.11.17 WOD

EMOM for 30 minutes: Minute 1: Bike 15/12 Calories Minute 2: 4 Muscle Ups/20 Double Unders Minute 3: Row 15/12  Calories Minute 4: 8 Handstand Push-ups/20 Double Unders Minute 5: Run 200 meters

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Tuesday 10.10.17 WOD

Power Clean 3-3-3-3-3 Deadlift 3-3-3

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Monday 10.9.17 WOD

Barbells for Boobs Fundraiser WOD: “Elizabeth” 21-15-9 reps of: Clean 135 pounds Ring dips

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Saturday 10.7.17 WOD

“Kev” With a partner, complete as many rounds as possible in 26min: 6 Deadlifts (315lbs/205lbs), each 9 Bar facing burpees, synchronized 9 Bar muscle-ups, each 55ft Partner barbell carry (315lbs/205lbs)

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Friday 10.6.17 WOD

Back Squat 3-3-3-3-3-3-3 Core 25 DB Sit-ups 30 Controlled Walking Lunges 25 Hollow Sit-ups 30 Controlled Walking Lunges 25 Abmat Sit-ups

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