Archive | September 2014

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30 September WOD

Strength: Clean 5-5-3-3-3-1-1-1-1 reps *extra work 800 m run 50 burpees 800 m run Advertisements

29 September WOD

Strength: 2×4/8 front squat/back squat @60% of 1 rm front squat WOD: 7 rounds for time of: 45/30lb dumbbell thrusters, 7 reps 15-ft. rope climb, 1 ascent

26 September WOD

Strength: 3×2/4 front squat/back squat@90% of 1rm front squat WOD: 3 rounds for time of: Run 400 meters 75/55lb hang power snatch, 21 reps 12 chest-to-bar pull-ups

25 September WOD

Strength:7×1 above the knee clean WOD: 3 rounds for time of: Run 400 meters 30 squats 115/75lb push press, 20 reps

24 September WOD

Strength: strict press 3×3, push jerk 4×2 WOD: 3 rounds for time of: Run 400 meters 75/55lb sumo deadlift high pulls, 21 reps 12 burpees, jumping over the barbell

23 September WOD

Strength: 7×1 above the knee snatch WOD: 21-15-9 reps for time of: 115/75 overhead squats Toes-to-bars

22 September WOD

Strength: 3×2/4 front squat/ back squat @90% of 1rm front squat WOD: For time: 50 wall-ball shots, 20/14 ball 10ft target 155/105 clean, 30 reps 15 muscle-ups or 45 CTB pullups