Sunday, September 27, 2015
Strength
Squat
Conditioning
For time:
Row 1,000m
100 Double unders
Run 1 Mile
Saturday, September 26, 2015
For time:
10 Rope climbs
-THEN-
5 Rounds of:
Run 800m
30 KB swings (70#/55#)
30 Pull ups
-THEN-
10 Rope climbs
Thursday, September 24, 2015
Complete as many reps as possible in 17 minutes following the rep scheme below:
3 Muscle ups
3 Overhead squats (135#/95#)
6 Muscle ups
6 Overhead squats (135#/95#)
9 Muscle ups
9 Overhead squats (135#/95#)
12 Muscle ups
12 Overhead squats (135#/95#)…
Wednesday, September 23, 2015
Strength
Squat
Conditioning
21-15-9-15-21 reps of:
Push press (115#/75#)
Toes to bar
Tuesday, September 22, 2015
Strength / Skill
Hang snatch
Hang clean & jerk
Conditioning
With a 9 minute clock:
20 Ground to overhead (95#/65#)
7 Bar Facing Burpees
15 Ground to overhead (135#/85#)
7 Bar Facing Burpees
10 Ground to overhead (155#/105#)
7 Bar Facing Burpees
5 Ground to overhead (185#/135#)
7 Bar Facing Burpees
AMRAP Ground to overhead (225#/155#)
Sunday, September 20, 2015
Strength
Squat
Conditioning
4 Rounds of:
15 Chest to bar pull ups
Run 400m
Saturday, September 19, 2015
Partner WOD
4 Rounds for time of:
400m Run
21′ Handstand walk
15 KB swings (70#/55#)
9 Burpees
