Wednesday, 9-14-16
Bench Press 6X3 Increasing weight Karen 150 Wall Balls 20/14 for time
Tuesday, 9-13-16
With a 30 min Running clock 0-15min Fran 20-30min Grace Fran 21-15-9 Thruster 95 /65 Pull-ups Grace 30 reps for time Clean and Jerk 135/95
Monday, 9-12-16
This is Benchmark week. Warm Up Annie…this is timed. Strength: 5 min EMOM 5 Front Squats All sets between 75-85% 9-11 Tribute WOD 11 Box Jumps 30/24 11 Thrusters125/85 11 Burpee C2B Pull Ups 11 Power Cleans 170/120 11 HSPU’s 11 KBS 11 T2B 11 Deadlifts 170/120 11 Push Jerks 110/75…
Saturday 9-10-16
WOD Teams of 3 complete 1 Mile Run (as a team, cannot start movements till all 3 are back) 5 RFT – ( each person must complete 1 rep of each movement) 15 Burpee 25 Push Up 25 Sit Ups 25 t2b 25 Pull Ups 100 D/U
Friday 9-9-16
WOD: 5 RFT- 30 Min Cap 400m Run 500m Row 20 KBS 70/53 Strength: Max Clean and Jerk (you should be squatting for the heaviest weight) 65% x2+1, 70% x2+1, 75% x1+1, 80% x1+1…