Month: September 2015

Partner Wod: For Time- 400 D/U 200 Wall Balls 20/14 150 DB Thrusters 35/25 100 c2b Pull Ups 100 Push Ups *EMOM 1 Rope Climb*

Strength : Front Squat 3×3 @ 85% WOD: 20 Min AMRAP- 10 Push Press 115/85 10 KBS 53/35 10 Box Jumps 24″/20″ *Scale as needed*

WOD: For Reps- 0:00-3:00 2rds Cindy(5 Pull Up 10 Push Up 15 Squats) 3:00-4:00 Power Snatch 135/95 4:00-7:00 2rds Cindy 7:00-9:00 Power Snatch 9:00-12:00 2rds Cindy 12:00-15:00 Power Snatch Strength: 3×10 Strict t2b 3×10 HR push up 3×10 GHD sit up *Scale as needed*

Strength: 7×3 Weighted Dips *Increasing load each set* Skill: 15 Min Strict HSPU work WOD: 15-10-5 Hang Power Clean 165/115 D/U x4 (60-40-20) *15 min Cap* *Scale as needed*

Strength- Strict Press 5×5 70% WOD- 2 Deadlifts @70% + 200m Run / Rest 1:00 2 Deadlifts + 400m Run / Rest 1:00 2 Deadlifts + 600m Run / Rest 1:00 2 Deadlifts + 800Run / Rest 1:00 2 Deadlifts + 600m Run / Rest 1:00 2 Deadlifts + 400m Run / Rest 1:00 2…