10/01/14

Posted: October 1, 2014 in Uncategorized

Push Press

5 @50%

3 @75%

3 @80%

3+ @85%

21-15-9:

OHS 115#/75#

T2B

9/30/14

Posted: October 1, 2014 in Uncategorized

Power Clean

5 @50%

3 @75%

3 @80%

3+ @85%

3 rds:

400m run

500m row

21 burpees

9/29/14

Posted: September 29, 2014 in Uncategorized

Back Squat

5 @50%

3 @75%

3 @80%

3+ @85%

“FRAN”

21-15-9:

Thrusters 95#/65#

Pull-ups

9/19/14

Posted: September 19, 2014 in Uncategorized
Strength:
Front Squat:
5-80%
3-85%
1+-90%
.
WOD:
For time:
100 Overhead Lunges 25/45 plate
*5 burpees EMOM
*start WOD with burpees

9/18/14 WOD

Posted: September 18, 2014 in Uncategorized
Strength/Skill:
Practice Split Jerk
Push Jerk:
5-5-5-3-1
.
WOD:
8 min AMRAP
Buy In: 1k row
-then-
8 deadlifts 105/155
4 shoulder to overhead 105/155

9/17/14 WOD

Posted: September 16, 2014 in Uncategorized

Strength:
Power Clean:
2 reps EMOM x 7 min
80-85%
 .
WOD:
For time:
18-15-12-9-6-3
Hang squat clean 65/95
Burpee
*100 DU cash out

9/16/14 WOD

Posted: September 16, 2014 in Uncategorized

Skill: Kipping (K2E/T2B)

10 reps x 8 min EMOM

.
WOD:
20 min AMRAP:
20 double unders
20 ab mat sit ups
20 air squats
20 box jumps 20″/24″