Friday September 30th, 2016
21-18-15-12-9-6-3
Cals, Assault Bike
Deadlift 185/135#
POST WOD
For Time:
50 Box Jumps [...]
Wednesday September 28th, 2016
METCON
Buy in: 400m run w plate 45/25
5 Rounds
50' OHWL 45/25#
10 HSPU
50' OHWL
15 GHD
Buy out: 400m w [...]
Wednesday September 21st, 2016
HEAVY DAY
EMOM for 6min
3 Strict Press
EMOM for 6min
3 Push Press
EMOM for 6min
2 Push Jerks
*Rest 2min between different barbell movements*
Then death [...]
Tuesday September 20th, 2016
SKILL
3 Sets
6 Turkish Get-ups (3ea side)
METCON
10 Rounds
3 Power Clean [185/125#]
5 Pull-ups
10 Push-ups
15 Air [...]
Monday September 19, 2016
STRENGTH
Back squat
6x2 @80-85%
Every 2min
METCON
AMRAP in 10min
10 KBS [70/53#]
10 [...]
Friday September 16th, 2016
STRENGTH
Clean and Jerk
2-2-2-1-1-1
Increase Wt.
Every 2:30
METCON
21-15-9
Hang Clean [95/65#]
9-6-3
Rope [...]
Tuesday September 13, 2016
STRENGTH
OHS 5x3
Increase Wt.
Every 2min
METCON
AMRAP in 12min
24 Double Unders
12 T2B
8 [...]
Monday September 12th, 2016
Miktarian WOD (45 min time cap)
800m Run
45 S2OH [115/75]
400m Run
45 Front Squats
400m Run
45 Box Jumps [24/20”]
400m Run
45 Push ups
800m Run
**8 [...]
Saturday September 10, 2016
"LUKE”
5 MIN AMRAP
4 Power Cleans: 155 lbs. men/105 lbs. women
24 Double Unders
10 Pull-Ups
Rest 5 min
Then:
In teams of 2, 25 minute [...]
Wednesday September 7th, 2016
Strength
Bench press 4x6
Same Wt.
Every 2min
METCON
3 RFT
30 KBS [53/35#]
30 Wall Balls [20/14#]
**5 Burpees [...]
12