Archives September 2018

28
Sep

EMOM 30 Min 1: 15/12 cal bike Min 2: 200M run Min 3: 12 TTB

27
Sep

WOD 9.27.2018

3 Rounds: 7 Power Cleans 135#/95# 1Min max deadlifts rest 1min after each round *rest 5 min Then 60/40 cal bike rest 5 min then 3 Rounds 3 Power Cleans 185#/125# 1 min max Wallballs

26
Sep

WOD 9.26.2018

Muscle Snatch: 5,3,3,1,1,1 Then: Snatch: 3,3,2,2,1,1 5 Rounds: 50 Dubs 50′ single arm overhead DB 50/35 walking lunge (alt arm after 25′, choose a weight that can go unbroken for 25′)

25
Sep

WOD 9.25.2018

3×20 Back to wall Handstand march 3x max unbroken sets Kipping HSPU For Time: 4 Rounds 27/21 Cal Row 15 Burpee box jump overs 24″/20″ 9 Sandbags over yoke or barbell set up in rack*set up at chest height* Cash Out: 5×5 Strict Press with spud straps AHAP

20
Sep

WOD 9.20.2018

Strength: 5×3 Bottom up front squats *work up to heavy set of 3 AMRAP 12: 10 KB Snatch, 10 Magic Mikes, 10 HRPU Cash Out: 3×40 KB russian twists x 20 side plank lifts (each side)

19
Sep

WOD 9.19.2018

EMOM 21 min 1: 3 Deadlifts 255#/155# RX 275#/185# RX + + 6 lateral burpees over the bar min 2: 30 dubs + 1 rope climb min 3: 10 TTB Then: 3 Rounds for time 3 Deadlifts 6 Lat burpees over the bar 30 dubs 1 rope climb 10 TTB

18
Sep

WOD 9.18.2018

Technique Primer:3x 3 clean high pull + 3 muscle clean + 3 tall clean For Time: 50 Power Cleans 155#/105# Then: For Time: 5 Rounds 21/17 cal row 100ft Heavy Sandbag bear hug carry 200M run

12
Sep

WOD 9.12.2018

Strength: work to a heavy split jerk from the racks Karens Birthday WOD: Karen 150 wallballs Cash out: 3×15 weighted pull ups and weighted dips

11
Sep

WOD 9.11.2018

11 General WU then progressions Technique Primer: 3x 3 Hang Power Snatch + 3 drop snatch + 3 Tall snacth + 3 sots press Strength: 3(1+1+2), 2 (1+1+1) Snatch High pull + power snatch + snatch *work up to heaviest set For Time: 21-18-15-12 Deadlifts 225#/155# Cal Row

10
Sep

WOD 9.10.2018

3 Rounds: 25 DB push press 50 Dubs 25 DB box step ups 50 Dubs

Page 1 of 2