Monthly Archives: September 2015

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10-1-15

Strength/Skill

Deadlifts &

 

WOD-14 Minute AMRAP

200m Run

10 Power Snatches (75/55)

5 Wall Climbs

1 Tire Flip

9-30-15

Strength/Skill

Hang Cleans & Toes to Bar

 

WOD

10-20-30-20-10

Kettle Bell Swings (55/35)

Russian Twist (25/15)

9-29-15

Strength

Push Press

 

WOD-For Time

500m Run

50 Thrusters (75/55)

30 Hand Release Push ups

10 Sandbag Power Cleans

 

9-28-15


Strength

Back Squats

 

WOD

10 minute Ascending Ladder

5-10-15-20-25

Wall Balls(20/14)

Deadlifts (135/95)

 

 

 

9-25-15

Strength

front squats and double unders

 

WOD-For total reps

Row

Sit ups

Air Squats

Burpees

9-24-15

Strength

Push Press/C2B

 

WOD

10 minute Partner AMRAP

8 Clean & Jerks (95/65)

100m Sprint

8 Toes to Bar

 

 

 

 

 

 

 

9-23-15

Strength

Power/Squat Snstch

 

WOD

400m Run then

3 rounds

15 Backs Squats (95/65)

10 Box Jumps (24/20)

 

9-22-15

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9-21-15

Strength

Push & Split Jerks

WOD

4 rounds

:40 work/ :20 rest each for total reps of:

Deadlifts (225/155)

Kettle Bell Swings (55/35)

Death by 10m

 

9-19-157

“Luke”
5 MIN AMRAP
4 Power Cleans: 155 lbs. men/105 lbs. women
24 Double Unders
10 Pull-Ups