September 2014

Opener:
EMOM10 – 2 Jerks

Headliner:
5 Rounds
5 Squat Cleans (155#/105#)
10 Bar Burpees

Opener:
1RM – Weighted Pullup

Headliner:
3 Rounds
400m Run
21 KB Swings (53#/35#)
12 HSPU

After Party:
Max Effort – Wall Sit

Strength:
Overhead Squats 3-3-3

Metcon:
AMRAP12
9 C2B Pullups
6 Hang Squat Snatches (95#/65#)
30 Double Unders

Finisher:
AMRAP2 – Hollow Body Rocks

Barbell Club 10am
Open Gym 11am-1pm

Team “Linda”
Teams of 3
Deadlift 10-1 (1.5BW)
Bench Press 10-1 (BW)
Power Clean 10-1 (3/4BW)

Strength:
Bear Complex 3-3-3

Metcon:
100 Double Unders
Then:
21-15-9
Push Press (115#/75#)
Pullups
Then:
100 Double Unders

Strength:
Pendlay Row 5×5

Metcon:
Tabata
Russian Swings (70#/53#)
Pushups
Situps
Air Squats

Opener:
3 Rounds – 300m Row
Rest 2 minutes between rounds

Headliner:
7 Rounds
7 OH Squats (135#/95#)
7 T2B
7 Burpees

Finisher:
800m Run

Strength:
Back Squat 5×3

Metcon:
5-4-3-2-1
Clean and Jerks (BW)
Muscle Ups
200m Run after every round.

Finisher:
Plank Hold(45#/35#)
Accumulate 2 minutes