Month: 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)

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#