(240) 317-5303

September 20, 2016


Strength:   Chin over the Bar Holds  4 x :10-20, 2 underhand, 2 overhand; rest as needed.
(Like last week)

WOD:  2 Ladies

“Isabel”
30 Snatches for Time
135/95

Rest appx 5 minutes and then….

Annie: 
50-40-30-20-10

Double Unders
Sit-ups

September 19, 2016

 Strength: EMOM 8 “climbing”

1 Strict Press + 2 Push Press + 3 Push Jerk

WOD: 21-15-9

Kettlebell Swings 
Pull-ups
Burpees

*14 min cap

L3: 2/1.5
L2: 1.5/1
L1: Scale

Saturday, September 17, 2016


Partner WOD: "Partner Rep Rodeo"

In teams of 2 complete as many reps as possible:

2 min each station/ 1 min rest between stations

Assault Bike
Wall Balls
Row
Hang power cleans
TTB/KTC

Go through 2x, 1 partner works at a time.  

Friday, September 16, 2016

Skill:  Forward Roll and Roll out of Handstand

WOD:
10 Snatch
15 Clean & Jerk
25 Back Squats
40 Deadlifts

L3: 95/65, 135/95, 185/115, 225/155

L2: 75/55, 95/65/ 135/95, 185/135

L1: Scale

20 min cap

Thursday, September 15, 2016

Strength:

10 min to establish 1RM Hang Snatch

WOD: 

1 mile run
5 Legless Rope Climbs
1000 meter row

L3:  Legless Rope Climbs
L2: Rope Climbs
L1: Scaled Rope Climbs

Wednesday, September 14, 2016

Skill:  Curtis P
(Hang Squat Clean + 1 Lunge each side + Push Press)

WOD:

5 Curtis P’s
50 Double Unders
5 Curtis P’s
50 Wall Balls
5 Curtis P’s
50 Bar Facing Bar Facing Burpees

L3: 105/70
L2: 85/55
L1: scale

Tuesday, September 13, 2016


Skill:  Bar Complex (Minimum of 3 sets)

L3: 2 Kipping Pullups + 2 CTB + 2 Bar Muscle Ups
L2: 2 TTB + 2 Kipping Pullups + 2 TTB
L1: 3 Beat Swings + 3 Knees to Chest + 3 Beat Swings

WOD: 

21-15-9

CTB
HSPU
GHD’s

L3: CTB/HSPU/GHD
L2: Pullup/ HSPU/ Abmat Situp
L1: Ring Rows/ Pike PU/ Abmat Situp

Monday, September 12, 2016

Strength:  Chin over the Bar Holds  4 x :15-:30, (2 underhand, 2 overhand) rest as needed.

WOD:
400m Run
21 Kettlebell Swings
21 Goblet Squats
400m Run
15 Kettlebell Swings
15 Goblet Squats
400m Run
9 Kettlebell Swings
9 Goblet Squats

L3: 2/1.5
L2: 1.5/1
L1: Scale

Saturday, September 10, 2016

Partner WOD: (In teams of 3)

100 Thrusters

100 Pull-ups

100 Walking Lunges Barbell on Back

At the top of every minute, 1 partner must do 5 burpees

L3: 95/65

L2: 75/55

L1: Scale

Friday, September 9, 2016

Strength: 
Take 15-20 min to establish a 10RM Back Squat

WOD:   Suicides (8 x 1)  

1 min rest between each sprint

Suicides to 20-40-60-80-100 ft