30 September 2014
Skill-
15 mins Pull Up Skill Work
WOD
Challenge Benchmark!
EMOM for ALAP
7 thrusters
7 pull ups
7 burpees
(or scaled as completed on 1 Sept)
Skill-
15 mins Pull Up Skill Work
WOD
Challenge Benchmark!
EMOM for ALAP
7 thrusters
7 pull ups
7 burpees
(or scaled as completed on 1 Sept)
Strength
Push Press 5×3, climbing
WOD
100m walking lunge with KB overhead
every 30 seconds, 15 KB swings
800m run
20 alternating overhead squats with KB
Strength
Handstand work
WOD
TK
AMRAP 20 minutes
8 Strict Pull-ups
8 Box jumps
12 Kettlebell swings
L1: scale time domain to 10 mins
L3: 30/36” box, 1.5/2 pood KB
Strength
4×3 pause front squat- 3 second pause
light/moderate weight
Wall Sit and Burpee Class Competition
Mobility Day!
WOD
5 rounds for max reps:
1 min max burpees to 6” target
1 min max hang power clean
1 min rest
L1: 65/45#
L2/L3: 95/65#
Strength
5×3 OHS climbing
from rack
WOD
15-12-9
HSPU
Toes to Bar
WOD
2 mile run
Strength
5rm deadlift
Strength/Skill
Bodyweight Sled Push 100m
WOD
20 min EMOM
5 strict chest to bar pull ups
5 barbell rows (moderately heavy)
Strength- 15 mins
3×3 Power Cleans
WOD
14.1 OPEN WOD AMRAP 10
30 double unders
15 power snatch
L1: 45/35#, 30 single unders
L2/3: 75/55#, 30 double unders
WOD
Nancy.
5RFT
400 meter run
15 Overhead squat
*goal is 15 mins
L1: parking lot sprint
L2/3: 95/65#