9.27.16

September 27, 2016

Warm Up

Strength: Jerk, PS, PP

WOD:
Pull-Ups x 25
Situps x 50
KB Swings x 75 (55/35)
Situps x 50
Pull-Ups x 25

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9.26.16

September 25, 2016

Warm Up:

Strength: Sn, Sn PL, BS, PLU

WOD:
5 Rounds for reps, No Time component
Row x 300m
Then Max Effort Wall Balls (20/14)
*Must be an unbroken set to count, and only one set at at time. No pause, drops, or misses or its the end of that set

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9.21.16

September 20, 2016

Warm Up

Strength: FS, Cln Pull, Clean

WOD:
For Completion - every rd is worth 1 point
Every :30 for 15 mins
a) Power Clean + FS + Hang Clean (full) (135/95)
b) Pwr Cln + FS + Snatch (135/95)
*One bar for wod, alternate every :30 bw a & b

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9.20.16

September 19, 2016

Warm Up:

Strength: Jerk, PS, PP

WOD:
AMRAP - 10
TGU x 4 (2r/2L @ 55/35)
1arm KB Swing x 6 (3r/3l)
1arm KB C&J x 8 (4r/4l)

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6.19.16

September 18, 2016

Warm Up:

Strength: BS, Sn PUll, Snatch, T2B

WOD:
Curtis P's x 30 (95/65)
Barbell Burpees x 5 every time you break/put bar down.
*Curtis P x 1 = Hang Sqt Clean, Front Lunge R, Front Lunge L, Push Press

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9.16.16

September 15, 2016

Open Gym
-or-
Warm up

Strength: PC, HS, SGPP/OHS

WOD:
5 x 2 min Rounds for reps, rest x 1 min b/w
Deadlift x 5 @ 1.5 x Body Wt
Then Max Cal row with balance of 2 mins

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9.15.16

September 14, 2016

Warm Up:
Coaches Choice

WOD:
AMRAP - 3min, 6min, completion
Wall Ball x 30
Burpee x 10
Hang Power Snatch x 30 (75/55)
Burpee x 10
OHS x 30
Burpee x 10
Straight Leg Deadlift x 30
Burpee x 10
Situps x 30
Perform a 3 min amrap, rest 1 min, the

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9.14.16

September 13, 2016

WU:

Strength: Cleans, Cln Pull, FS

WOD:
Pull Up x 30
Box Jump x 15 (30/24)
Row x 1000m
Box Jump x 15
T2B x 30

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9.13.16

September 13, 2016

Warm Up

Strength: Jerk, PS, PP

WOD:
12 min Cap
buy In
3 rds:
Dubs x 50
KBS x 20
then:
AMRAP balance of time
Wall Walk x 1,3,5,7...
HSPU x 2,4,6,8...

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9.12.16

September 11, 2016

Warm Up

Strength: Snatch, SN Pull, PLU, BS

WOD:
Tabata Thrusters (135/95)
Rest 1 min, then:
Tabata Power Cleans (135/95)
Perform all 8 rds of thrusters (:20w/:10r), then 8 rds PC. Scoring is lowest rep ct for any rd of both mvmts added together.

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