Archives September 2015

28
Sep

WOD 9.28.2015

Strength: Back Squats 1×5 bar, 1×5 35% , 1×3 55%, 1×2 75%, 5×5@95% WOD AMRAP 7 7 Hang Power Cleans 135#/95# 7 Bar Facing Burpees Cash Out: Push Jerks 5×2 @90% superset with Jump to support on rings or advanced press out from bottom of dip on rings. KEY is to remain stable with rings close. Muscle Up …

25
Sep

WOD 9.25.2015

WOD AMRAP 10 1 Mile Run Max Clean & Jerks 135#/95# Rest 3 Min AMRAP 6 800M Run Max Power Snatch 115#/75# Rest 3 Min AMRAP 4 400M Run Max Thrusters 95#/65  

25
Sep

WOD 9.24.2015

Strength: Front Squats 1×5 bar, 1×5 40% , 1×3 55%, 1×2 70%, 3×5@85% WOD AMRAP 10 7 Renegade Rows (Push up row left Push up row right = 1) 55/35 14 Dumbbell Box Step Ups Cash Out: 50 Flutter kicks 50 plate behind head sit ups split up any way

21
Sep

WOD 9.21.2015

Strength: Back Squats 1×5 bar, 1×5 30% , 1×3 50%, 1×2 70%, 5×5@90% WOD AMRAP 10 400M Run Buy In Then: 10 Wallballs 20#/14# 8 Burpees 6 Handstand Push Ups Cash Out: Push Jerks 6×2@ 85% Super Set With 3×15 Ring Rows 3×15 sec Ring Support Holds

18
Sep

WOD 9.18.2015

WOD ‘HotShots 19’ Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. 6 Rounds 30 Squats 19 Power Cleans 135#/95# 7 Strict Pull Ups 400M Run

17
Sep

WOD 9.17.2015

Strength: Front Squats 1×5 bar, 1×5 40% , 1×3 55%, 1×2 70%, 3×5@80% WOD AMRAP 10 Partner A Runs 200M While Partner B Completes The Following Then Switch 10 Russian KBS (Heavy) 15 Push Ups 20 Box Jumps 20″/24″ Cash Out: Push Press 1×5 bar, 1×5@ 40%, 1×3 @ 50%, 1×2@65% 3×5@80%

17
Sep

WOD 9.16.2015

Strength: Back Squats 1×5 bar, 1×5 35% , 1×3 55%, 1×2 75%, 1×5@95% WOD 21-15-9-15-21 Med Ball Cleans 20#/14# Toes To Bar Cash Out: Strict Press 3×5@70%

15
Sep

WOD 9.15.2015

Strength:  Power Snatch: Work Up to 5×3 @80% TNG WOD AMRAP 15 15 Deadlifts 115#/75# 12 Front Rack Lunges 9 Shoulder To Overhead Cash Out: Core: 3x60sec Weighted Plank Hold & Weighted Inverted Plank Hold

14
Sep

WOD 9.14.2015

Strength: Back Squats 1×5 bar, 1×5 30% , 1×3 50%, 1×2 65%, 5×5@85% WOD 250 Double Unders *EMOM 5 Burpees Beginning with Burpees** Cash Out: Push Press 6×3@ 75% superset with 3×15 ring rows 3×15 sec jump to support on rings

10
Sep

WOD 9.10.2015

Strength: Front Squats 1×5 bar, 1×5 35% , 1×3 50%, 1×2 65%, 3×5@75% WOD 1-2-4-5…1- Pull Ups 10-9-8-7…1 Handstand Push Ups Cash Out: Push Press 1×5 bar, 1×5@ 40%, 1×3 @ 55%, 1×2@65% 5×5@80%

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