Month: September 2016

Gym Workout 16 Min EMOM ODD: 5 T2B Even: 10 Hang Power Snatch 65/95 *If possible add 1 rep to each segment each round. i.e round 1=5 T2B and 10 Hang Power Snatch, round 2= 6 T2B and 11 Hang Power Snatch WOD: 5 RFT 16 WB 14/20 12 Burpee Box Jump Overs 8 WB…

Freaky Friday (For Time) 10 Back Squats 155/225 1000M Row 10 Back Squat 185/255 *From rack WOD: 15 Min AMRAP 50 DU 30 Pull Ups 10 Push Ups 30 Sit Ups 50 Air Squat EMOM – 5 burpee

WOD: 7 x E2MOM 10 Deadlift 155/225 12-16 Alt Pistols WOD: 12xEMOM Min 1: Max KBS 35/50 Min 2: Max Goblet Squat Min 3: Max Cal Row RX+ – 70/50

Weightlifting: Power Clean 6 x E2MOM 2 x 1 P Clean +3 F Squat @ 60% 2 x 1 + 3 @ 70% 2 x 1 + 3 @ 80% WOD: Evil Twin, Good Twin (For Time) As a Team of 2 Complete the Following: 11 Min AMRAP 25 BMUP or T2B 50 Cal Row…

Strength: Thruster 10 Min to work to 3 RM WOD: 25-20-15-10-5 (For Time) WB 25 DU between each round

For Time: 5 x 400M Run Rest :30 between each round WOD: 15 Min AMRAP 15 DBx2 Burpee Box Step Overs 15 T2B Rx+ BMUP

WOD: For Time 30 Devils Press 35/50 Rx+ 50 Devil’s Press 35/50 WOD: 21-18-15-9 (For Time) HSPU Box Jumps 1 Rope Climb each round

Weightlifting: Snatch + OHS 6 x E2MOM 2 Snatch + 3 OHS *starting @ 60% *if possible add weight each round WOD: 15 Min AMRAP 50M Cross Carry 20 Goblet Squats 35/50 10 Dips

WOD: 15 Min AMRAP 5 Man Makers 35/50 10 Air Squat 15 Weighted Sit Ups w/ DBx1 Then WOD: 5 RFT 15 WB 15 Cal Row *Rest :30 between each round

Warm Up: 2 Rounds of Tabata Row Complete two rounds of Tabata = 16 minutes total Strength: Deadlift 10xEMOM Odd: 7 Deadlift Even: Run 200M *Start at 95/135 and add 10# each round *If unable to make run w/i 1 min scale to 100M run *Record your last deadlift weight WOD: 20 Min AMRAP w/…