Monthly Archives: September 2014

WOD for 10.1.14

Strength:
Deadlift
5x8 @ 70%


Metcon:
25 Thrusters (95/65), 5 V-ups
20 Thrusters, 10 V-ups
15 Thrusters, 15 V-ups
10 Thrusters, 20 V-ups
5 Thrusters, 25 V-ups

WOD for 9.29.14

Strength:
OH Squats
5x8 LIGHT WEIGHT!!!
Emphasize pushing up through
bar.

Metcon:
(155/105...it's suppose to feel heavy)
200m Sprint, 2 Front Squat
200m Sprint, 4 Front Squat
200m Sprint, 6 Front Squat
200m Sprint, 8 Front Squat

WOD for 9.26.14

Strength:
5 Round Super Set
10 Ring Rows
(RX+: put heels on Box)

5 Ring Dips / Box DIps
(Practice with Band)

Metcon:
4 Rounds

8 Dumbbell Thrusters (45/25)
10 Renegade Rows
12 Burpees Box Jumps

WOD for 9.25.14

Strength:
5 Min EMOM
3 Clean Pulls (Focus is on Speed from Knees)

5 Min EMOM
1 Hang Pull, 1 Hang High Pull, 1 Clean

5 Min EMOM
3x 1 Clean High Pull, 1 Hang Clean

Metcon:
3 Rounds

28 Plate Sit-ups
21 Body Squats
14 Pullups
7 RDL (60% of Conventional Dead Lift)

WOD for 9.24.14

Strength:
Dead Lift
1 rep Max OR 5x10 @ 60%

Metcon:
3x 4 Minute AMRAP
10 Walking Lunges
10 Push-ups

1 Minute Rest between rounds