September 28, 2018

F-U Friday

0:00-10:00

1 Mile Run

Max Clean & Jerk (135/95)

10:00-13:00 Rest

13:00-20:00

800m Run

Max Power Snatch (115/75)

20:00-23:00 Rest

23:00-27:00

400m Run

Max Thruster (95/65)

September 27, 2018

WOD:

For Completion:

50 Bench Press @ 70%

Every time you break, 15 GHD Sit Ups or 30 Abmat Sit Ups

50 Single Leg Step Ups (45/35)

4 x 200m Sprint

September 26, 2018

Skill:

Snatch Complex:

1 Snatch Grip Deadlift +

1 Hang Power Snatch +

1 Power Snatch +

3 Overhead Squats

WOD:

For Time: (95/65)

200m Run

21 Power Snatch

200m Run

21 Overhead Squat

200m Run

15 Power Snatch

200m Run

15 Overhead Squat

200m Run

9 Power Snatch

200m Run

9 Ov...

September 25, 2018

Skill:

Deadlift

4 x 8- Building

WOD:

3 Rounds:

15 Cal Row

15 Deadlifts (225/155)

15 Burpees

15 Cal Row

5 Mins Rest

September 24, 2018

Skill:

Back Squat

5 x 5 @ 80%

WOD:

7 Min AMRAP

3-6-9-12-15-18-etc

Thruster (95/65)

C2B Pull Ups

September 21, 2018

F-U Friday

For Time:

1 Mile Run

100 Double Unders

21 Deadlifts (225/155)

800m Run

100 Double Unders

15 Deadlifts (275/185)

400m Run

100 Double Unders

9 Deadlifts (315/205)

September 20, 2018

WOD:

Back Squat

Build to a heavy set of 8, then

take 85% for max reps

3 Sets:

200m Farmer Carry

20 x Single Arm DB Shoulder Press (Seated)

20 x Bulgarian Split Squat

10 Cal Bike (Sprint)

September 19, 2018

Skill:

Clean & Jerk Complex:

1 Deadlift +

1 Hang Power Clean +

2 Clean & Jerks

WOD:

“Cindy Full of Grace”

3 RFT

3 Rounds of “Cindy”

10 Clean & Jerks (135/95)

Cindy:

5 Pull Ups

10 Push Ups

15 Air Squats

September 18, 2018

Skill:

Work up to a heavy set of 5 TnG Power Snatch

WOD:

14 Min AMRAP

250m Row

9 Power Snatch (115/75)

15 Box Jump

21 Wall Balls

September 17, 2018

Skill:

Double Under Ladder

1-2-3-4-5-4-3-2-1

5-10-15-20-25-20-15-10-5

10-20-30-40-50-40-30-20-10

WOD:

7 RFT

35 Double Unders

7 KBS 70/53

5 Strict Ring Dips

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