Saturday, September 12, 2015
For time:
Row 2001 meters
11 Box jumps (30″/24″)
11 Thrusters (125#/85#)
11 Burpee chest to bar pull ups
11 Hang power cleans (175#/120#)
11 Strict handstand push ups
11 KB swings (55#/35#)
11 Toes to bar
11 Deadlift (170#/120#)
11 Push jerk (110#/75#)
Run 2001 meters
Thursday, September 10, 2015
Skill
Handstand push up
Conditioning
Strict “Nate”
AMRAP in 20 minutes of:
2 Muscle ups
4 Strict handstand push ups
8 KB swings (70#/55#)
Wednesday, September 9, 2015
Strength
Press
Conditioning
AMRAP in 9 minutes of:
7 Hi Hang power cleans (135#/95#)
5 Push jerks (135#/95#)
3 Hang above the knee power cleans (135#/95#)
9 Toes to bar
7 Hi Hang power cleans (155#/105#)
5 Push jerks (155#/105#)
3 Hang above the knee power cleans (155#/105#)
9 Toes to bar
7 Hang power cleans (185#/135#)
5 Push jerks (185#/135#)
3 Hang power cleans (185#/135#)
Max toes to bar
Tuesday, September 8, 2015
Strength
Squat
Conditioning
Run 400m
75 Air squats
Row 1,000m
75 Air squats
Run 400m
Sunday, September 6, 2015
Team WOD
For time:
400m Partner carry
100 Deadlift (275#/185#)
200 Burpees
300 KB swings (70#/55#)
400m Partner carry
Saturday, September 5, 2015
Partner “Bull”
2 Rounds for time of:
200 Double unders
50 Overhead squats (135#/95#)
50 Pull ups
Run 1 mile
Thursday, September 3, 2015
Skill
Headstand / Handstand
Conditioning
“Filthy Fifty”
For time:
50 Box jump (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings (55#/35#)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45#/35#)
50 Supermans
50 Wall ball (20#/14#)
50 Burpees
50 Double unders
***25 minute time cap***
