Monthly Archives: September 2016

//September

September 2016

WOD 09/15/16

2016-09-15T17:56:07+00:00

WOD 09/15/16 Strength: Back Squat [email protected]% of 1RM Conditioning: 12 min AMRAP of: 2 Deadlifts (185/130) 2 Abmat Sit-up 2 Pull-ups 2 Abmat Sit-up *Add 1 rep each round

WOD 09/15/162016-09-15T17:56:07+00:00

WOD 09/14/16

2016-09-14T16:59:16+00:00

WOD 09/14/16 WOD A) 1K Row WOD B) 10min AMRAP of 2 Push-Press (95/55) 1 Box Jump (24/20) *Double reps after each round

WOD 09/14/162016-09-14T16:59:16+00:00

WOD 09/13/16

2016-09-13T16:16:46+00:00

WOD 09/13/16 Strength: Front Squat 3x3 @80% Conditioning: 12min AMRAP of: 200m Run

WOD 09/13/162016-09-13T16:16:46+00:00

WOD 09/12/16

2016-09-12T16:12:37+00:00

WOD 09/12/16 For time : 30 Clusters 95/65 200m Farmer Carry (2x35/25) 20 clusters 200 m Farmer Carry 10 cluster 200 m Farmer Carry.

WOD 09/12/162016-09-12T16:12:37+00:00

WOD 09/09/16

2016-09-09T05:58:43+00:00

WOD 09/09/16 Olympic Lift: Work up to a heavy 3 Position Snatch (From top to bottom) Conditioning: 1 Rep of each movement during min 1, then 1 additional rep for every min there after until workload exceeds the one min time frame. -Snatch (75/55) -Overhead Squat (75/55)

WOD 09/09/162016-09-09T05:58:43+00:00

WOD 09/08/16

2016-09-08T22:35:20+00:00

WOD 09/08/16 Strength: Back Squat 5x5 @75% 1RM Conditioning: 5 Rounds 400m Run 30 Ballball Shots (20/14)

WOD 09/08/162016-09-08T22:35:20+00:00

WOD 09/07/16 Hero WOD “Roy”

2016-09-07T06:21:42+00:00

WOD 09/07/16 Hero WOD "Roy" 5 rounds for time of: 225 pound Deadlift, 15 reps 20 Box jumps, 24 inch box 25 Pull-ups Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at [...]

WOD 09/07/16 Hero WOD “Roy”2016-09-07T06:21:42+00:00

WOD 09/06/16

2016-09-06T15:35:36+00:00

WOD 09/06/16 Strength: Front Squats 5x5 @75% Conditioning: 30 Double-under Buy-in 21 Thrusters (95/65) 30 Abmat Sit-ups 15 Thrusters 20 Abmat Sit-ups 09 Thrusters 10 Abmat Sit-ups 30 Double-under Buy-out

WOD 09/06/162016-09-06T15:35:36+00:00

WOD 09/02/16

2016-09-02T15:31:43+00:00

WOD 09/02/16 Oly Work: Work up to a Heavy 1 Snatch+1 Overhead Squat Conditioning: 15 Wallball Shots (20/14) 24ft Walking Lunges (45/35) 15 Power Snatch (75/55) 24ft Walking Lunges (45/35)

WOD 09/02/162016-09-02T15:31:43+00:00

WOD 09/01/16

2016-09-01T15:42:25+00:00

WOD 09/01/16 Strength: Back Squat 4x4 75% of 1RM Conditioning: 4 Rounds 400m Row 20 Box Jumps 15 Sumo DL High-pulls

WOD 09/01/162016-09-01T15:42:25+00:00