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WOD

Thursday 9.25.14

By WODNo Comments

Strength:
Overhead Squats
take 15-20 minutes to work up to a heavy single
then 1×10 at 70%

Metcon:
30 Calorie Row
30 Bar Facing Burpees
30 Hang Power Snatches (115#/75#)

Wednesday 9.24.14

By WODNo Comments

4 Rounds:
400m Run
7 Touch & Go Deadlifts (255#/175#)
*rest :90 between rounds

4 Rounds:
400m Run
7 TnG Power Cleans (165#/110#)
*rest :90 between rounds

Tuesday 9.23.14

By WODNo Comments

Strength:
5 Rounds
5 Push Press + 1 Split Jerk

Metcon:
AMRAP10
5 Shoulder to Overhead (135#/95#)
10 Ring Dips

After Party:
AMRAP2 – Back Squats (135#/95#)

Monday 9.22.14

By WODNo Comments

Strength:
EMOM10 – 4 Front Rack Lunges

Metcon:
5 Rounds
10 KB Swings (70#/53#)
10 T2B
10 Burpees
-rest 1 minute between rounds.

Finisher:
AMRAP2 – Russian Twist (53#/35#)

Saturday 9.20.14

By WODNo Comments

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″)

Thursday 9.18.14

By WODNo Comments

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