Wednesday September 14th, 2016

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WOD

September 14th

Strength

Competitive
A1) Push Press 10-10-10 @55%
A2) Farmers Carry – 3 x 200m

Fitness
A1) Push Press 8-8-8-8 @60%
A2) Farmers Carry – 3 x 200m

Foundations
A1) Push Press 5-5-5-5-5
A2) Farmers Carry – 3 x 200m

Met Con
3 Minute AMRAP
15 Burpees
15 Wall Balls #20/14
ME T2B
Rest 2 Minutes

3 Minute AMRAP
15 Wall Balls #20/14
15 T2B
ME Burpees
Rest 2 Minutes

3 Minute AMRAP
15 T2B
15 Burpees
ME Wall Balls #20/14

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Friday Sept 9th 2016

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WOD
September 9th
Strength
10 Minute EMOM *Increase each set if possible

Advanced/Intermediate
A) 1 Hang Power Clean + 1 Hang Squat Clean
Beginner
A) 2 Hang Power Clean + 2 Front Squats

Met Con
12 Minute Total time (3 Minute blocks)
Each Round Complete
5 Ground to overhead
10 Front Squats
15 Burpees
Start with #185/130
At minute 3 decrease the weight to :#155/110
At minute 6 decrease the weight to: ##135/95
At minute 9 decrease the weight to: #95/65
If you complete the round early you get to rest until the start of the next round. If you fail to complete the round, lower the weight and move onto the next round.

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Thursday Sept 8th 2016

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WOD
September 8th
Strength –
Advanced –
A1) Dead Hang Chin-ups @20X1; ME x 4
A2) GHD Sit-ups 4 x 20
Intermediate –
A1) Banded Dead Hang Chin-ups @20X1; ME x 4
A2) GHD Sit-ups 4 x 10-15
* Goal is to get a minimum of 5 pull-ups on your first round
Beginner –
A1) Jumping Chin-ups To Controlled Decent; 3 x 8
A2) Ring Rows 3 x 10
A3) GHD Sit-ups 4 x 5-10

Met Con –
3 sets For Time Of:
15 Hand Release Pushups
20 KB Swing #1.5/1 Pood
25 Sit-ups
20 Box Jumps #24/20
15 Pull ups/Ring Rows
Rest 1 min
*20 minute time cap


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