Month: September 2015

Warm-up: Posterior chain warm up Weightlifting: Deadlift (5×5 @ 65%+) E2MOM of Deadlifts 5×5 @ 65%+ WOD: For Time 50 Front Rack Lunges 65/95, 85/115 400M Run 50 Overhead Squat 400m Run 50 Thrusters

Capacity: Row 10x100m row rest :10 seconds between each set Weightlifting: Snatch (5 x 3) E2MOM 5 x 3 @ 65% + WOD: AMRAP in 9 Minutes of 10 Clean and jerk 75/95, 95/135 15 Calorie Row

Warm-up: Pull-ups 10 minute EMOM of pull ups at 40% of your max pull ups from 7/31 Weightlifting: Press Complex (5 x 3+3) E2MOM of Press Complex 5 x 3+3 @ 65-75% WOD: AMRAP in 12 minutes of 200M Run 5 Toes to Bar 10 Pull Ups 15 Shoulder to Overhead 75/95, 95/135

Warm-up: Seated Box Jump (For Distance) Take 10 minutes to complete seated box jump 3 x 3-5 Weightlifting: Back Squat (3 x 5) E2MOM backsquat 3 x 5 @ 75-85% of your 1 rep max WOD: For Time 12, 9, 6, 3, 6, 9, 3 Front Squat 75/95 Burpee Box Jump 20/24

Warm-up: Clean technique and mechanics Weightlifting: Hang Clean (7 x 1) E2MOM 7 x 1 high pull + 1 hang clean WOD: For Time 2, 4, 6, 8, 10 ** Deadlift 75/95, 95/135 Snatch Overhead squat ** 30 Double Unders after each round (Sub 45 singles for 30 double unders)

Warm-up: Tabata Double unders Weightlifting: Front Squat 5 x 5 Front Squat @ 65% of your 1 rep max WOD: AMRAP in 10 Minutes 3, 6, 9, 12…… Thrusters 65/95, 85/115 30 Double Unders *Scaled 60 singles

Warm-up: 4 x 250m row rest :30 between row sets Weightlifting: Cleans 5×3 @ 65% + of your 1 rep max WOD For Time – CAP 15 Minutes 400m run, 12 hang snatches 300m run, 15 hang snatches 200m run, 18 hang snatches 100m run, 21 hang snatches 400, 300, 200, 100 run rx: 55/75,…

Skill Work: Hand Stand Push Ups EMOM for 6 Minutes of Handstand Pushups. Kipping is ok but work on your strict Handstand Pushups! Weightlifting: Press Complex 5 x 3+3 @ 65-75% WOD: 7 Minute AMRAP 7 Deadlift 155/205, 175/245 7 Hand Stand Push Ups or Strict Hand Stand Push Ups 7 Lateral Burpees

EMOM: Pull Ups Start without weight and add weight each round. 5,4,3,2,1 -OR- Start to remove weight if added. 1,2,3,4,5 Weightlifting: Back Squat 3×5 @ 65-75% WOD: For time – CAP 18 Minutes 60 cal row 50 wall balls 14/20 40 Toes to Bar 30 G2OH 55/75 20 Pull Ups