Tuesday, September 10, 2013

9-10 WOD
 

Strength

Back squat

 

Conditioning

3 Rounds for time:

500m Row

21 KB swings (55#/35#)

12 HSPUs

Monday, September 9, 2013

9-9 WOD
 

Rest / Make-up / Mobility

Sunday, September 8, 2013

9-8 WOD
 

Volume training

 

Conditioning

3 Rounds for time:

400m Run

12 Bodyweight deadlift

21 Box jumps (20″)

Saturday, September 7, 2013

throwdown

 

EMOM for 24 minutes:

Odd minutes – 12 Shoulder to overhead (95#/65#)

Even minutes – 12 Toes to bar

Friday, September 6, 2013

9-6 WOD
 

Rest / Make-up / Mobility

Thursday, September 5, 2013

9-5 WOD

 

Strength

Back squat

 

Conditioning

For time:

5 Front squats (185#/135#)

50 Double unders

4 Front squats (185#/135#)

40 Double unders

3 Front squats (185#/135#)

30 Double unders

2 Front squats (185#/135#)

20 Double unders

1 Front squat (185#/135#)

10 Double unders

Wednesday, September 4, 2013

9-4 WOD
 

Strength

Bench press

 

Conditioning

Death by 10 meters

Tuesday, September 3, 2013

Hotshots

“Hotshots 19”

6 Rounds for time of:

30 Squats

19 Power cleans (135#/95#)

7 Strict pull ups

Run 400m

Monday, September 2, 2013

9-2 WOD
 

Rest

Sunday, September 1, 2013

9-1 WOD
 

Volume Training

 

Conditioning

For time:

10-9-8-7-6-5-4-3-2-1 rep of:

Deadlift (225#/155#)

1-2-3-4-5-6-7-8-9-10 reps of:

Box jumps (24″/20″)