Month: September 2015

5 Stations 1 Min rest after each station   3 Min Gliders 2 Min K2B/Plank 1 Min Burpee   3 Min Rower 2 Min Mountain

Strength Complex: 4×4 of Power Clean, Left Leg Front Rack Lunge, Right Leg Lunge = 1.  (0, 1:30, 3, 4:30) WOD:  Partner AMRAP – 25 minutes

Strength:  Snatch, 5×2, 90%, every 90 second WOD:  “AMRAP, EMOM” 10 Min AMRAP of: 15 Left Arm KB/DB Snatch (50/35) 15 Right Arm 30 Plate

Strength: Floor Press, 5×5, Every 90 sec WOD:  “AMRAP” – 25 minutes 200 Meter Run 10 Toes to bar 20 HRPU 30 Air Squats  

Strength: Back Squat, 5×3, Start at 80%, Every 90 Sec Try to beat old 3RM WOD:  For Time  15 Power Cleans (85%) 30 Bar Facing Burpees

Strength: S2O, 4×9, Every 2 min  (3 Strict, into 3 Push press, into 3 Push Jerk) (0,2,4,6) *warm up to a heavy 3 rep strict

Rope Slam Burpee Hip Bank Walk Holding Med Ball Bench Hops Step Ups holding KBs Seated Bicep Curl Squat Jumps Tire Flip TRX Row Rower

Strength: Deadlift, 7×3, 80%, EMOM WOD:  “Some Stuff” Start the clock: 7 Min AMRAP of: 6 DL (225/155) 9 Box Jumps (24/20) 12 ALT Dumbbell

Strength: Front Squat, 8×3, EMOM, 2 Second Pause at bottom WOD: EMOM Min 1 – 15 Wall Balls (20/14) Min 2 – 10 Plate Burpees

Strength: High Hip Snatch, 7×2, TNG, Power Snatch + Squat Snatch (from the high hang) WOD: 3,6, 9…  Part A: 3, 6, 9, 12, 15