September 25, 2014

Strength

• Split jerk, 7x2 across
• Strict/weighted pullups between sets

WOD

For time

• 25 Push press, 115#/75#
• Run 200m
• 50 Pullups
• Run 200m
• 75 KB swings, 53#/35#
• Run 200m

September 24, 2014

Strength

• OHS, 3RM
• Pendlay Row, 5x3

WOD

12 Minute AMRAP of:

• 9 OHS, 95#/65#
• 9 Burpee Box jump, 24"/20"
• 9 Situps

September 23, 2014

Strength

• 5x[3 Clean deadlift-to-kneecap + 2 Hang power cleans + 1 Hang squat clean]
• Freestanding HS/HS walking practice between sets

WOD

Every 3 minutes for 9 minutes, complete:

• 5 HSPU
• 10 Strict Pullups
• 5 HSPU
• 10 Power cleans, 155#/115#

Then

• Run 400m for time

Score is the time of each round and the time of the run.

September 22, 2014

Strength

• Back squat, 3RM
• Strict/weighted ring dips between sets

WOD

For time:

• Run 800m

Then, 21-15-9 of:

• Back squat, 135#/95# (Rx+: use ~50% 1RM if it's > 300#/210#)
• Toes-to-bar

September 20, 2014

Skill

• 4x400m Run
• Rest exactly 2 minutes between runs

WOD

In teams of 3, one at a time, each partner completes

• 50 calorie row

Non-rowing partners complete rounds of:

• 2 TGU, 53#/35#
• 10 KB snatch alternating arms, 53#/35#

Non-rowing partners alternate full rounds. "Resting" partner holds a plank.

September 19, 2014

Strength

• 5x[3 Behind-the-neck Snatch Grip Push Press + 2 Overhead Squat] (building)
• Strict/weighted pullups between sets

WOD

12 minute AMRAP of:

• 4 S2OH, 135#/95# (Rx+ 155#/115#)
• 6 Front rack lunges, 135#/95# (Rx+ 155#/115#)
• 8 C2B Pullups
• Run 200m

Rest 1 minute, then for time (3 min cap)

• 100 double unders

September 18, 2014

Strength

• Deadlift, 5x2 (across)
• L-sit practice between sets

WOD

With a clock set for 1:00/4:00 alternating timer, complete:

• 1 Minute ME Strict HSPU

Then 3 rounds for time (4 Minute cap) of:

• 8 DL, 225#/155#
• 10 KB swings, 70#/53#
• 12 Situps

Then

• 1 Minute ME Strict Ring Dips

Then 3 rounds for time (4 Minute cap) of:

• 8 DL, 225#/155#
• 10 KB swings, 70#/53#
• 12 Situps

Then

• 1 Minute Perfect Pushups (no score for these)

Any time left after the 3 rounds before the 4 minute cap is rest.

September 17, 2014

Strength

• Back squat, 5RM (compare to 8/5/14)
• Freestanding HS/HS walking practice between sets

WOD

For reps of each movement:

• 2 minute ME Wall balls, 20#/14# (compare to 7/16/14)
• Rest 1 minute
• 2 minute ME Toes-to-bar
• Rest 1 minute
• 2 minute ME Row for calories
• Rest 1 minute
• Run 800m for time

September 16, 2014

Strength

• High Hang Squat Snatch, 2x2
• Hang Squat Snatch, 2x2
• Squat Snatch, 2x2
• Perfect pushup practice between sets

WOD

For time:

• 10 Power snatch, 115#/75#
• 20 Burpees over bar
• 30 Box jump overs, 30"/24" (open hips at the top of the box)
• 20 Burpee over bar
• 10 Power snatch, 115#/75#

September 15, 2014

Strength

• High Hang Squat clean, 2x2
• Hang Squat clean, 2x2
• Squat clean, 2x2
• Muscle-up practice between sets

WOD

4 Rounds for time of:

• 4 Muscle-ups
• 8 Squat cleans, 135#/95#
• 400m Run

September 13, 2014

Skill

• 8x200m
• Run every 2 minutes

WOD

12 Minute AMRAP of:

• 4 Wall climbs
• 20 Medball cleans, 20#/14#
• 200m Run with Med ball, 20#/14#

September 12, 2014

Strength

• High Hang Power Snatch, 2x2
• Hang Power Snatch, 2x2
• Power Snatch, 2x2
• Strict/weighted ring dips between sets

WOD

For reps of each movement:

• 30 sec ME strict ring dips, 30 sec rest

Then 10 min EMOM of:

• Odd: 30 seconds ME Power snatch, 135#/95#, 30 seconds rest
• Even: 30 seconds ME Front rack lunge, 135#/95#, 30 seconds rest

Then

• 30 sec ME strict ring dips, 30 sec rest

September 11, 2014

Strength

• Push press, 5x3
• Pendlay Row, 5x5
• Alternate movements

WOD

Two 5-minute AMRAPs of:

• 15 Push press, 95#/65#
• 15 wall balls, 20#/14#
• 15 Pullups

Rest 2 minutes between AMRAPs.

September 10, 2014

Strength

• OHS, 5x5 (across)
• L-sit practice between sets

WOD

For time (10 min cap):

• 20 OHS, 115#/75#
• 40 Burpees over bar
• 60 KB swings, 53#/35#

Then at the 11 minute mark (1 min after the time cap), for time:

• Run 800m

September 9, 2014

Strength

• High Hang Power Clean, 2x2
• Hang Power Clean, 2x2
• Power Clean, 2x2 (no excessively wide feet in the catch)
• Segmented Clean Pull 2x2 (floor, 1", knee cap, high hang, shrug, high hang, knee cap, 1", floor)
• Strict/weighted pullups between sets

WOD

Four 3-minute cycles of:

• 400m Run
• 5 Strict C2B Pullups
• 5 Deadlifts, 185#/135#
• ME Power cleans, 185#/135# in remaining time

Rest 1 minute between cycles.  Score is total cleans.

September 8, 2014

Strength

• Back squat, 7RM (compare to 7/21/14)
• Freestanding HS/HS walking practice between sets

WOD

For time:

5 Rounds of:

• 6 Thrusters, 135#/95#
• 9 Box jumps, 30"/24"
• 12 Sit ups

Then

• 100 Double unders (3 min cap)

September 6, 2014

Skill

• 10x[Sprint 20m forward, 20m backward, 40m forward, 40m backward]
• Run every 90 seconds

WOD

In teams of 3, in 12 minutes complete as many of the following as possible:

• Meters on the rower, in blocks of 250m
• Burpee-G2OH, 45#/35#

Only one partner can do the burpee G2OH at a time. "Resting" teammate holds a plank.  Keep the same rowing order for the team (i.e. A rows 250m, then B, then C, then A again, etc)

September 5, 2014

Strength

• Split jerk, 5x3 (building)
• Muscle-up practice between sets

WOD

With a running clock, at 0:00:

• Run 400m

At the 3:00 mark, complete 3 rounds of:

• 12 Push press, 115#/75#
• 9 KB swings, 70#/53#
• 6 Muscle-ups

At the 12:00 mark:

• Run 400m

Scores are: time of first 400m, time of 3 rounds, time of second 400m

September 4, 2014

Strength

• 5x[1 Squat snatch + 2 OHS], all same weight
• L-sit practice between sets

WOD

EMOM 10 (30 sec on, 30 sec off)

• Odd: 8 Power snatch, 95#/65# + ME situps
• Even: 8 OHS, 95#/65# + ME situps

Then

• 2 minutes ME hollow rocks-to-superman (no score, focus on positioning)

September 3, 2014

Strength

• Back squat, 10RM (compare to 7/15/14)
• Strict/weighted pullups between sets

WOD

10 minute AMRAP of:

• 3 Strict HSPU
• 6 Strict Pullups
• 6 Pistols (alternating legs)
• 9 Double wall balls, 20#/14#