9.3.15

September 2, 2015

Warm up:

WOD:
Jump Touch x 50*
KB Swing x 30 (55/35)
Burpee x 10
Jump Touch x 50
KB C&J x 30
Burpee x 10
Jump Touch x 50
KB Snatch x 30
Burpee x 10
Jump Touch x 50
Burpee Pull-Up x 30
HSPU x 10
*Measure ~12" above max reach.

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9.2.15

September 1, 2015

Warm Up

Strength: FS/Lunge, Push Press

WOD:
"Lizz Bday Wod"
Row x 500m
Deadlifts x 29 (115/75)
Row x 500m
Hang Power Cleans x 21
Row x 500m
Push Press x 15
Row x 500m
Thrusters x 9

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9.1.15

August 31, 2015

Warm Up

Strength/Skill: SLDL/RDL, BB Row, PLU

WOD:
AMRAP - 10
Muscle Up x 2
T2B x 8
Dubs x 30

Cash Out:
300 Ring Support

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8.31.15

August 30, 2015

Warm Up:

Strength: BS, Sn Pull, Sn

WOD:
Alternating Tabata (16 Rds of :20/:10r)
Thrusters (95/65)
Hang Snatch (Full - 95/65)
*Score is total count of all reps.

Cash Out:
Run x 600m, 400m, 300m, 200m, 100m.
Rest as needed to hold the split

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8.28.15

August 27, 2015

Open Gym

-or

Warm Up

Strength: 1 Legged DL, B-O Row

WOD:
SMMF-Friday!
100 Burpee Box Jumps (24/20)

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8.27.15

August 26, 2015

Warm Up

WOD:
AMRAP - 30
Row x 500m
HS Walk x 40' (10 mats)
KB Swings x 30
Ring Dips x 20
Strict Pull-Up x 10
Strict HSPU x 5
Rope Climb x 2 (RX: seated on ground to begin)

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8.26.15

August 25, 2015

Warm Up

Strength: FS, Cln Pull

WOD:
Run x 400m
Hang Cleans x 20 (185/125)
Run x 400m

Cash Out:
300 Ring Support
5 x Ring Dips each broken set

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8.25.15

August 25, 2015

Warm Up

Strength: Jerks

WOD:
3 Rounds
Run x 300m
Pull-Ups x 14
Push Press x 7 (135/95)

Cash Out:
"Annie"
50-40-30-20-10
Dubs
Sit Ups

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8.24.15

August 23, 2015

Warm Up

Strength: BS, Sn Complex

WOD:
12 min Cap!
Run x 600m
then:
OHS x 1 (95/65)
OH Lunge x 2 (alternating)
OHS x 3
OH Lunge x 4
... Continue until time runs out. Score is total # of reps

Cash Out:
3 Rds
Run x 200m
T2B x 15

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8.21.15

August 20, 2015

Open Gym

-or-

Warm Up: BB Movements
Strength: OHS, SG Push Press

WOD:
EMOM - Death By Front Rack Lunges
Buy In: Dubs x 10
Front Rack Lunge x 2, 4, 6, 8... (75/55)

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