Monthly Archives: September 2015

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9-5-15

Becky
For Time complete:

800 meter run

30 squat snatches 95/65

400 meter run

30 hang cleans 95/65

200 meter run

30 back squats 95/65

400 meter run

30 push ups

800 meter run

30 pull ups

9-4-15

Strength

Bench Press & Tire Flips

 

2 rounds

400m Run

4 wall Climbs

8 Kettle Bell one arm snatches

10 Over head squats

12 Up/down Planks

 

9-2-15

Strength

Power Snatch

WOD

9 minute ascending ladder

3-6-9-12-15-18-21-…..

Thrusters (95/65)

Kettle Bell Swings (55/35)

9-2-15

Strength

Front Squats

 

WOD

10min time cap for time or reps

250 Singles

3 rounds

10 Ring Dips

10 Box Jumps (30/24)

10 Toes to Bar