Fri 10.9.15
Strength: Back Squat, 4×3, 80%, EMOM WOD: Every 4 min for 28 Min 200 Meter Run 10 Floor Presses (135/95) 10 Front Squats (155/105) *Weight
October 8, 2015
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Strength: Back Squat, 4×3, 80%, EMOM WOD: Every 4 min for 28 Min 200 Meter Run 10 Floor Presses (135/95) 10 Front Squats (155/105) *Weight
Strength: Every 90 Seconds (0, 1:30, 3, 4:30, 6, 7:30) Strict Press, 2×3 (your second set should be a heavy 3 reps) Push Press, 2×3
Strength: Hang Clean, 4×3, EMOM, 75% of 1 RM Clean (NOT % of 1RM hang clean) WOD: Kind of a repeat (9.23.15) The goal is
WOD: For Time With a total of 30 minutes on the clock complete: 3 rounds of: 20 Wall Balls (20/15*) 15 T2B (record time) then
Skill: Snatch Complex (Hang Snatch + Squat Snatch + OHS) 7×1, EMOM (must keep bar in hand until all 3 movements are completed) WOD: 20
Sled Push Russian Twist Rower Rope Slam HRPU/Partner Push Up Hip Band Walk Shoot Through KB Step Ups DB Thrusters TRX Row Burpees 30:20 2x
WOD: 30 Min Partner AMRAP Certain rules apply for each part 8 ALT Rope Climbs (must alternate) (total work = 8. 4 each) 10 Burpee