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
Thursday, September 17, 2015
Strength
Front squat
Conditioning
“Fran”
21-15-9 reps for time of:
Thrusters (95#/65#)
Pull ups
♦ compare to 04/28/15 ♦
Wednesday, September 16, 2015
For time:
Run 800m
150 Double unders
25 Burpees
Run 600m
100 Double unders
25 Burpees
Run 400m
50 Double unders
25 Burpees
Tuesday, September 15, 2015
2 Rounds for max reps of:
1 Minute – Deadlift
Rest 1 minute
1 Minute – Box jump overs
Rest 1 minute
1 Minute – Hang power cleans
Rest 1 minute
1 Minute – Muscle ups
Rest 1 minute
1 Minute – Thrusters
Rest 1 minute
1 Minute – Row (calories)
Rest 1 minute
Sunday, September 13, 2015
3 Rounds for time:
Run 800m
90 Double unders
10 Overhead squats (135#/95#)
Rest 3 minutes
