Monthly Archives: September 2016

//September

September 2016

2016-09-30T06:24:54+00:00

  WOD 09/30/16 Strength: Hang Squat Snatch Conditioning: 4 Rounds of, 10 Toes to Bar 10 Power Snatch (95#/65#) 10 Toes to Bar 10 Overhead Squat (95#/65#)

2016-09-30T06:24:54+00:00

WOD 09/29/16

2016-09-29T06:10:27+00:00

WOD 09/29/16 Strength: Deadlift 5x5 @70% of 1RM Conditioning: 6 Rounds of, 25 Double-unders 10 Pull-ups

WOD 09/29/162016-09-29T06:10:27+00:00

WOD 09/28/16

2016-09-28T06:41:21+00:00

WOD 09/28/16 4 Rounds of: 20 Weighted Step-ups (53/35) 20 Kettlebell Swings (53/35) 20 Goblet Squat (53/35) 20 Kettlebell Snatches (53/35)

WOD 09/28/162016-09-28T06:41:21+00:00

WOD 09/27/16

2016-09-27T06:33:29+00:00

WOD 09/27/16 Strength: Work up to a Heavy Back Squat Conditioning: 4 Rounds 400m Run 10 Clean and Jerk (95#/65#) 8 Front Rack Lunges

WOD 09/27/162016-09-27T06:33:29+00:00

WOD 09/26/16

2016-09-26T15:16:18+00:00

WOD 09/26/16 WOD A) Tabata of Weighted High Plank (45/35) WOD B) 15min AMRAP 30 Box Jumps 15 Box Decline Push-ups 30 Wallball Shots (20#/14#) 15 Weighted Abmat Sit-ups (20#/14#)

WOD 09/26/162016-09-26T15:16:18+00:00

WOD 09/22/16

2016-09-23T16:47:33+00:00

WOD 09/22/16 Strength: 15mins to find Snatch 1RM Conditioning: 4 Rounds of, 200m Run 10 Power Snatch (95#/65#) 200m Run 10 Overhead Squat (95#/65#)

WOD 09/22/162016-09-23T16:47:33+00:00

WOD 09/22/16

2016-09-22T06:48:28+00:00

WOD 09/22/16 Strength: Work up to a Heavy Deadlift Conditioning: 15 min AMRAP *Kettlebell Swings (53/35) 20-Double-unders *SDLHP (53/35) 20-Double-unders Movements with an * will start at 5 reps and increase by 5 every round

WOD 09/22/162016-09-22T06:48:28+00:00

WOD 09/21/16

2016-09-21T06:05:30+00:00

WOD 09/21/16 4 Rounds of: 20 Cal Row 20 Wall Balls (20/14)

WOD 09/21/162016-09-21T06:05:30+00:00

WOD 09/20/16

2016-09-20T05:35:22+00:00

WOD 09/20/16 Strength: 15mins to work up to a Heavy Front Squat Conditioning: 5 rounds for time of: 10 Push-jerk (115/80) 10 Pull-ups

WOD 09/20/162016-09-20T05:35:22+00:00

WOD 09/19/16

2016-09-19T15:24:54+00:00

WOD 09/19/16 WOD A) "Annie" 50-40-30-20-10 Double-unders Sit-ups WOD B) 100 Burpees *Start with the 100m Run then run 100m every 2 min until the 100 Burpees are complete...

WOD 09/19/162016-09-19T15:24:54+00:00