Monthly Archives: September 2014

WOD Wednesday 10/1/14 Deadlift 5 x 3 @ 85% Then… "Helen" 3 RFT 400m Run 21 K…

WOD Wednesday 10/1/14 Deadlift 5 x 3 @ 85% Then… “Helen” 3 RFT 400m Run 21 KB Swings 53/35 12 Pull-ups

WOD Tuesday 9/30/14 Back Squat 5×3 @85% "Macho Man" EMOM 3 Power Cleans 165/…

WOD Tuesday 9/30/14 Back Squat 5×3 @85% “Macho Man” EMOM 3 Power Cleans 165/115 3 Front Squats 3 Jerks -Score is rounds completed If you fail before 6 rounds then drop 20 lbs and complete 9 rounds total

WOD Monday 9/29/14 1. Push Press 4×3@ 85-90% 2. 8 Minute EMOM Even – 5 HSPU…

WOD Monday 9/29/14 1. Push Press 4×3@ 85-90% 2. 8 Minute EMOM Even – 5 HSPU Odd – 6 pistols (alt leg) Then… 3. “Jackie” 1000m Row 50 thrusters (bar) 30 Pull ups *Go all out, this is a benchmark WOD !

WOD Friday 9/26/14 3 Attempts to find 10 rep max FS Then… "The Ghost" 6 Rou…

WOD Friday 9/26/14 3 Attempts to find 10 rep max FS Then… “The Ghost” 6 Rounds 1 min Rowing 1 min Burpees 1 min DU 1 min rest * record total Cal, burpees and DU for rounds 1 and 6

WOD Thursday 9/25/14 20 MIN to find your 1RM SNATCH Then… 20 MIN AMRAP "The…

WOD Thursday 9/25/14 20 MIN to find your 1RM SNATCH Then… 20 MIN AMRAP “The Open Test” 50 Wallball 20/14 50 DU 40 Box Jump 24/20 40 T2B 30 C2B Pull-ups 30 Burpees 20 Cleans 145/100 20 Jerks 145/100 10 Snatches 145/100 10 Muscle Ups