Monthly Archives: September 2016

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Labor Day

Partner WOD: 30mim AMRAP
800m Run
80 Kettle Bell Swings (55/35)

600m Run
60 Back Squats (115/75)

400m Run
40 Shoulder to Overhead (115/75)

200m Run
20 Hang Clean (115/75)

400m Run
40 Hand Release Push Ups

600m Run
60 Pull ups

800m Run
80 Air squats

*1 partner working at a time.
*Both partner must be back from the run before reps can start.
*Each runner must carry a bumper plate (25/10)
*Divide the run up between each Partner.

9-3-16

“31Heroes”
AMRAP 31 Min
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m. Once Partner #2 returns from the run, Partner #1 begin their 400m, while Partner #2 continues work wherever #1 left off.

9-2-16

Strength: Hang Squat Clean

WOD: For Time
4 Rounds
15 Chest to Bar Pull Ups
50 Double Unders

9-1-16

Strength: Push Jerk

WOD: 10 min Ascending Ladder

2-4-6-8-10-12-14
Bear Crawls
5-10-15-20-25-30-35
Wall Balls