WOD 9/15/2014

September 15, 2014

Strength:

Back Squat: Find your 3 RM

Metcon:

4 rounds:

200 m Run
15 – Thrusters
200 m Run
15 – Pull Ups

Comments: 0

WOD 9/12/2014

September 12, 2014

Strength/Metcon:

11 min. AMRAP:

1, 2, 3… (ascending rep scheme)

- Squat Clean (go heavy!!!)
- Air Squat
- Box Jump

Rest 5 min.

11 min. AMRAP

22 – Reverse Pulse Ups
Sprint
11 – Burpees
Sprint
11 – Thrusters
Sprint

Comments: 0

WOD 9/6/2014

September 09, 2014

Strength:

Power Clean: 8 × 2

Metcon:

7 min. AMRAP:

15 – Box Jumps
12 – Push Press
9 – Toes 2 Bar

Rest 3 min.

7 min. AMRAP:

16 – OH Walking Lunges
16 – DB Snatches

Comments: 0

WOD 9/5/2014

September 08, 2014

Strength:

Back Squat: 6 × 3

Metcon:

15 min. AMRAP:

15 – Wall Balls
15 – Burpees
30 – Double Unders

Comments: 0

WOD 9/5/2014

September 05, 2014

Strength:

Push Press: 6 × 3

Metcon:

10, 9, 8,…1

- Burpee Box Jump
- Push Press

20 – Double Unders between each set

Comments: 0

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