Month: September 2017

Warm-up 3×5 Strict Pull Ups *add weight if possible Weightlifting Back Squat (6 x 2) Every :90 6 x 2 @ 80% WOD: DB Fran (For Time) 21-15-9 DB Thrusters 35/45 Pull Ups *Use 2 DB RX+ 21-15-9 DB Thrusters 35/45 C2B Pull Ups

WOD: EMOM 10 Minutes Even: :30 Hollow Rock Odd: :30 superman Weightlifting: Front Squat (3 x 10) Every :90 3×10 Front Squats @ WK 1 weight WOD: AMRAP in 18 Minutes of 5 T2B 15 Russian KBS 53/70 15 Box Jumps 5 Cleans 125/205 *Shoot for 3 rounds, if you are not able to do…

100 Double Under – Buy In Then 50 WB 14/20 40 Cal Row 30 Pull Ups 20 Goblet Squats 35/50 10 KB Snatches (each arm) Then 100 Double Under Cash Out Rx+ : WB 20/30, DB instead of KB 50/75 *For Rx+ DB snatches should be completed unbroken at the Rx+ weight WOD: 5 Rounds…

Warm-up: 3 Rounds for time 3X500m row -rest :60 sec *Compare to WK1 Times Weightlifting: Overhead Squat (10 x 3) 10 x EMOM 3 OHS @ 60-70% WOD: 5 Rounds for Time 400 Meter Run 50 Double Unders

Warm-up: Shoulder mobility Weightlifting: Power Clean (5 x 1+5) Every :90 5x 1 power clean + 5 push press @ 50% WOD:AMRAP in 15 Minutes of 5 Thrusters 55/75 10 Pull Ups 15 Sit Ups 18/20 Cal Row Rx+ Thrusters 95/135 C2B Pull Ups *For RX+ Thrusters should be completed unbroken

Weightlifting: Back Squat (5 x 5) Every :90 5 Back Squat @ 50% HERO WOD: Three Wise Men Tribute Complete all three parts of the workout (“Jeremy Wise,” “Ben Wise,” and “Beau Wise”) with a running clock, including the 2 minutes between each part. Score is the total number of reps completed for all three…

EMOM: 10 Min EMOM Even: :30 Hollow Rock Odd: :30 superman Weightlifting: Front Squat (3 x 10) 3 x E2MOM 10 Front Squat @ 5-10# heavier than last week ~72.5% WOD: AMRAP in 12 Minutes 3 Power Clean 115/155 6 Front Lunges 9 T2B

1 Mile Run Rest 3 Minutes Then WOD: Annie (For Time) 50-40-30-20-10 Double-unders Sit-ups WOD: 4 Rounds for Time 500 Meter Row 20 Burpees 10 Air Squats Rx+: Burpees to 6 ft target, i.e. pull up bar, 10 Pistols