September 30, 2020

Skill:

Snatch Complex:

1 Hang Power Snatch +

2 Power Snatch +

3 Overhead Squat 

WOD:

4 x 4 Min AMRAP

4:00on/2:00 off

400m Run

5 Power Snatch (95/65)

10 Overhead Squat (95/65)

Max Bar Over Burpees in remaining time

September 29, 2020

Skill:

Push Press: 

Work up to a heavy set of 5 from rack

WOD:

4 RFT: (95/65)

15 Push Press

25 Double Unders

15 T2B

25 Double Unders

September 28, 2020

Skill:

Front Squat: 

Work up to a heavy set of 5 from floor 

WOD:

For Time:

30-20-10 (115/75)

Hang Power Clean

Front Squat

S2OH

(15 Min Cap)

September 24, 2020

F U Friday

For Time: (135/95)

50 Cal Bike

45 Wall Balls

40 Cal Ski

35 KBS (53/35)

30 DB Snatch (50/35)

25 Power Clean 

20 S2OH 

15 Back Squat 

10 Clusters 

5 Rope Climbs

September 23, 2020

Skill:

Deadlift: 5 x 5 Building

WOD:

5 x 3 Min AMRAP:

3:00on/2:00 off

10 Deadlift (225/155)

25 Wall Ball

Max Cal Ski/Bike/Row in remaining time

September 22, 2020

Skill:

Power Snatch: Work up to a heavy set of 3

WOD:

5 RFT:

200m Run

10 Burpee Box Jump Over

5 Power Snatch (135/95)

September 21, 2020

Skill:

Power Clean: Work up to a heavy set of 3

WOD:

"Awful Annie"

50-40-30-20-10

Double Unders

Abmat Sit Ups

5-4-3-2-1

Power Clean (185/135)

September 11, 2020

"343" 

100 Deadlift (185/125)

100 Power Clean (135/95)

100 Power Snatch (95/65)

43 Burpees

September 8, 2020

Skill:

Overhead Squat

Work up to a heavy set of 5 from the floor

WOD:

3 x 4 Min AMRAP

4:00 on/2:00 off

1) 400m Run

21 OHS (95/65)

Max Rep S2OH

2) 400m Run

15 OHS (115/75)

Max Rep S2OH

3) 400m Run

9 OHS (135/95)

Max Rep S2OH

September 8, 2020

Skill:

Split Squat: 4 x 8 Building

WOD:

For Time: 

50-40-30-20-10

Double Unders

25-20-15-10-5

DB Snatch (50/35)

15-12-9-6-3

Box Jump (30/24")

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