September 2014

Opener:
Bench Press 2-2-2-2-2

Metcon:
Partner WOD
AMRAP15
Partner 1:
400m MB Run (pacer)
Partner 2:
5 Hang Power Cleans (155#/105#)
7 Pullups
9 Box Jumps (24″/20″)

Opener:
Speed Ladder

Headliner:
“Diane”
21-15-9
Deadlifts (225#/155#)
HSPU

After Party:
MD1 – Airdyne

Strength:
Front Squat 2-2-2-2-2

Metcon:
2 Rounds

In 4 minutes:
400m Row
Max Wall Balls (20#/14#)
-rest 1 minute

In 4 minutes:
400m Row
Max Burpees
-rest 1 minute

Strength:
Turkish Getups 10-8-6-4-2

Metcon:
30 T2B
400m Run
15 Thrusters (115#/75#)
800m Run
15 Thrusters
400m Run
30 T2B

Opener:
Yoke Walk 50′ (AHAP)

Metcon:
3RFT
50 Double Unders
30 DB Snatches (50#/30#)
10 Plyo Pushups

Finisher:
ME3 – L Hang

Strength:
Shoulder Press
2-2-2-2-2

Metcon:
AMRAP8
Power Clean(135#/95#)
Hang Squat Clean
Front Squat
Ascending Ladder 1’s, 2’s, 3’s etc…

Finisher:
AMRAP3
Barbell Rollouts

Barbell Club 10am
Open Gym 11am-1pm.

Strength:
Deadlift 5-5-5

Metcon:
1000m Row
50 Front Rack Lunges (115#/75#)
30 T2B

After Party:
AMRAP3 – AbMat Situps

Strength:
Back Squat 3×5

Metcon:
300m Farmer Carry (53#/35#)
30 Thrusters (75#/55#)
30 Ring Dips
3 Rope Climbs (15′)
200m Farmer Carry
20 Thrusters
20 Ring Dips
2 Rope Climbs (15′)
100m Farmer Carry
10 Thrusters
10 Ring Dips
1 Rope Climb (15′)

“Yoursday”

Do some skill work, goat work, make up a missed wod, pick your coach’s brain, clean the bathroom, weed the picnic bench area, etc.