Thursday, September 11, 2014

9-11 WOD

 

Skill / Strength

Snatch balance

 

Conditioning

21-15-9 reps of:

Deadlift (225#/155#)

Pull up

Wednesday, September 10, 2014

9-10 WOD
 

Strength

Squat

 

Conditioning

3 Rounds for time:

Run 800m

Rest 2 minutes

Tuesday, September 9, 2014

9-9 WOD
 

Strength

Clean & jerk

 

Conditioning

21-15-9 reps of:

Squat cleans (135#/95#)

Handstand push ups

Monday, September 8, 2014

9-8 WOD

 

Rest / Make-up / Mobility

Sunday, September 7, 2014

9-7 WOD
 

“The Ghost”

6 Rounds for total reps of each:

1 Minute max calorie row

1 Minute max burpees

1 Minute max double unders

1 Minute rest

Saturday, September 6, 2014

9-6 WOD

 

5 Rounds for time of:

10 Deadlift (225#/155#)

20 Wall ball (20#/14#)

Friday, September 5, 2014

9-5 WOD
 

Rest / Make-up / Mobility

Thursday, September 4, 2014

9-4 WOD
 

Olympic Total

Snatch

Clean & jerk

Wednesday, September 3, 2014

9-3 WOD
 

Strength

Squat

 

Conditioning

3 Rounds for time of:

Run 400m

15 KB swings (70#/55#)

25 Push ups

Tuesday, September 2, 2014

9-2 WOD
 

“Triple Jackie”

3 Rounds for time of:

1,000m Row

50 Thrusters (45#)

30 Pull ups