Monday, 9-26-16
Strength: Front Squat 5X5 @ 80% 3RFT 500m Row 15 Wall Balls 20/14 12 Hang Power Clean 155/105 9 S2O 155/105
Saturday, 9-24-16
7 min AMRAP 21-15-9 Deadlifts 225/155 OHS 135/95 50 D/U’s after every set. rest 5 min 9-15-21 Burpee box Jumps 24/20 DB Snatches 45/35 200m run after each round
Friday, 9-23-16
6 X 200 m run 30 sec rest in between. 5 Rounds For Load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press <iframe width=”560″ height=”315″ src=”https://www.youtube.com/embed/0WOP9J7QPwI” frameborder=”0″ allowfullscreen></iframe> Complete all 5 movements for 1 repetition of the complex. Complete the…
Thursday, 9-22-16
Strength: 5MIN EMOM 10-15 Push Ups Partner wod 100 D/U’s (300 singles) 50 Burpees 100 reverse Lunges 53/35 KB 50 seated Twists 20/14 100 KBS 53/35 50 Seated Twists 100 Reverse Lunges 50 Burpees 100 D/U’s While one person works the other holds a plate overhead. 45/25
Wednesday, 9-21-16
Strength: Find your max for the following complex: 1 Strict Press + 2 Push presses +1 Push jerk 14 min AMRAP 50 Wall Balls 20/14 25 T2B 50 Power Cleans 95/65