Archive | September 2015

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30 September WOD 

Strength: 7×1 split jerk WOD:  For “X” number of rounds, complete AMRAP in 3 minutes of: -500m row -Max rep burpees over the rower *Rest 60 seconds between rounds, which means you will start back on the rower every 4 minutes. *Perform as many rounds as necessary until you hit 50 burpees *courtesy of CFW […]

29 September WOD 

Strength: 7×1 snatch high pull + hang snatch WOD: 15-10-5 OHS 155/105 CTB pull-ups  *extra work  20 muscle ups  *work between rings and bar

28 September WOD 

Strength: 6×3 OHS WOD: 7 rounds for time of: 95/65-lb. sumo-deadlift high-pulls, 10 reps 10 ring dips *courtesy of mainsite *extra work  21 Def hspu 4/2″

25 September WOD 

Strength: 7×1 thruster WOD: 400 m run 25 snatch 75/55 500 m row 25 snatch 75/55 400 m run 25 snatch 75/55 500 m row *extra work 3 rounds :30 plank hold :30 hollow rock

24 September WOD 

Strength: 7×1 below the knee clean  WOD: 3 rounds 21 ring push-ups  15 lunge steps 45/35 plate overhead 9 deadlifts 345/235 *extra work  50 medball sit-ups 

23 September WOD 

Strength: 3×3 strict press, 3×2 push press, 3×1 push jerk WOD:  20 cleans 205/135 30 burpees to a plate 40 box jumps  50 wallballs *extra work  2 rounds 50 yd farmers carry (ahap) 50 yd overhead carry (ahap)

22 September WOD 

Strength: 7×1 below the knee snatch WOD: 5 rounds 400 m run 20 pull-ups  25 min cap  *extra work  75 double unders  25 toes 2 bar 50 double unders  15 toes 2 bar