Sept. 24th, 2016 Wod

Posted: September 24, 2016 in Uncategorized

20 Minutes:

Snatch/Find a heavy for the day

Then:

4 RFT:

10 Power Snatch 95/65lbs

10 Burpee over the bar

(At 10 min mark)

3 RFT:

10 Power Snatch 115/80lbs

10 Burpee over the bar

 

Sept. 23rd, 2016 Wod

Posted: September 23, 2016 in Uncategorized

3 RFT:

30 AB Mat Sit-Ups

25 Good Mornings

(Empty Barbell or PVC)

20 L-Sit Strict Pullups

15 T2B

(15 Min Time Cap)

Sept. 22nd, 2016 Wod

Posted: September 22, 2016 in Uncategorized

Back Squat

5-5-5-5-5 @

63%/66%/69%/72%/75%

Then:

10-9-8-7-6-5-4-3-2-1

Of:

Hang Power Clean 75/55

Thruster 75/55

Sept. 21st, 2016 Wod

Posted: September 21, 2016 in Uncategorized

Rest Day

Sept. 20th, 2016 Wod

Posted: September 20, 2016 in Uncategorized

7 Min EMOM:

3 Power Clean/Jerks

Then:

12 Min AMRAP:

1 Mile Run Buy in

9 Hang Squat Clean

(95/65lbs)

25 DU/50 SU

Sept. 19th, 2016 Wod

Posted: September 19, 2016 in Uncategorized

Deadlift:

5-5-5-5-5

60%-60%-65%-65%-70%

Then:

8 Min AMRAP:

12 Deadlifts (135/95lbs)

15 Box jump overs

18 kettle bell swings

(53/35lbs)

Sept. 17th, 2016 Wod

Posted: September 17, 2016 in Uncategorized

Skill Work:

Bench Press

3 sets of 10 at your bodyweight

Then:

10 min AMRAP

100 meter sprint

10 push jerk @ 60% of 1 rep max

10 Toes to Bar