(240) 317-5303

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)

29 September 2014

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

27 September 2014

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

26 September 2014

Strength

4×3 pause front squat- 3 second pause

light/moderate weight

 

Wall Sit and Burpee Class Competition

 

Mobility Day!

25 September 2014

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#

 

20 September 2014

Strength/Skill

Bodyweight Sled Push 100m

WOD

20 min EMOM

5 strict chest to bar pull ups

5 barbell rows (moderately heavy)

 

19 September 2014

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

 

18 September 2014

WOD

Nancy.

5RFT

400 meter run

15 Overhead squat

*goal is 15 mins

L1: parking lot sprint

L2/3: 95/65#