Archives September 2016

29
Sep

WOD 9.29.2016

  4x4min Rounds 15 Wallballs 11’/10′ target 30 Med ball cleans Row in time remaining for max calories 3min rest between rounds

28
Sep

WOD 9.28.2016

  5×5 banded front Squats @50%(from racks- should be fast and explosive reps) A: For Time: 10 Thrusters @90% 5RM 20 Thrusters @80% 30 Thrusters @70%5RM B SLEDS!! 5x island to island push one way drag back

27
Sep

WOD 9.27.2016

  Bench Press – Work up to a 2RM (15-17 min) A: 4 Rounds 10 Burpee Box Jumps 200M Run 30 Double Unders B: Work up to a 2RM strict press 5×5 Supine Ring Rows with a 2sec hold at top

26
Sep

WOD 9.26.2016

  Front Squat: Work up to a 2RM (15-17 min) A: AMRAP 10 Ascending Ladder 2,4,6,8…. C&J 135#/95 CTB Pull Ups B: 8×3 Banded Deadlifts @ 70ish% front squat 2RM – keep speed through the movement https://www.youtube.com/watch?v=F6xPIZC6lhM 100 sit ups

23
Sep

WOD 9.23.2016

FREEDOM FRIDAY   SISSON AMRAP 20 1 15′ Rope ascent 5 Burpees 200M Run RX weighted vest 20#14# Then: 20 Min to find a 1RM clean

22
Sep

WOD 9.22.2016

  4×5 DB Bench Press Palm facing in 55#/35# ish (moderately heavy unbroken sets across) WOD A: 4 Rounds STO 135#/95#- Max Reps Push Ups – Max Reps 15 Ab Mat Sit Ups SCORE=total repseach STO and Push Ups (2 scores) WOD B: 4×10 Banded tricep extensions

21
Sep

WOD 9.21.2016

21 5×5 Thrusters – climbing in weight (17 min) WOD A: 50 Bupree box jumps EMOM 5 Hang squat cleans @2RM FS **10 Min time Cap** WOD B: 4x’s 1 Island to Island (one way) backwards sled drag heavy AF then 50 Dubs  

20
Sep

WOD 9.20.2016

20 Bench Press – Work up to a 2RM (15-17 min) A: 5 Rounds 10 TTB 8 Burpees 6 Power cleans 155#/105# B: 4 rounds not for time 5×3 Strict press @80% 2RM & 5×3 Strict pull ups (weighted or banded if possible)

19
Sep

wOD 9.19.2016

19 Front Squat: Work up to a 2RM (15-17 min) AMRAP 8 8 Broad Jumps 8 HSPU 3×10 Front foot elevated DB split squat 50 sit ups 50 hollow body rocks

16
Sep

WOD 9.16.2016

  HARPER AMRAP 23 9 CTB Pull Ups 15 Power Cleans 135#/95# 21 Squats 400M run with 45# plate

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