Thursday, September 22, 2016

9-22-wod
 

Skill

Split jerk

 

Conditioning

AMRAP in 10 minutes of:

50 Double unders

10 Front squats (135#/95#)

5 Push press (135#/95#)

Wednesday, September 21, 2016

9-21-wod

 

For time:

Run 400m

-THEN-

3 rounds of:

3 Muscle ups

6 Thrusters (95#/65#)

9 Box jumps (24″/20″)

12 KB swings (70#/53#)

15 Burpees

18 GHD sit ups

-THEN-

Run 400m

Tuesday, September 20, 2016

9-20-wod
 

Every :30 for 10 minutes:

3 Sumo deadlift

Monday, September 19, 2016

9-19-wod
 

Rest / Make-up / Mobility

Sunday, September 18, 2016

9-18-wod

 

For time:

100 Pull ups

100 Wall ball (20#/14#)

Saturday, September 17, 2016

9-17-wod
 

3 Rounds for time of:

10 Push press (155#/105#)

15 Box jumps (24″/20″)

800m Run

Friday, September 16, 2016

9-16-wod
 

Rest / Make-up / Mobility

Thursday, September 15, 2016

9-15-wod
 

Testing Day

Wednesday, September 14, 2016

9-14-wod
 

Skill

Split jerk

 

Conditioning

AMRAP in 16 minutes of:

Run 400m

5 CTB pull ups

30 Sit ups

Tuesday, September 13, 2016

9-13-wod
 

Strength

Back squat

 

Conditioning

21-18-15-12-9-6 reps for time of:

Wall ball (20#/14#)

Burpees

♦ compare to 03/08/15 ♦