Monthly Archives: September 2014

WOD for 9.23.14

Strength:
STRICT PRESS
Get a few warmup sets in then...
In 5 sets, find your 5 REP MAX
(finish each set with 3 Push Press)

Metcon:
In 2 mins....MAX Burpees
right into

15 Min AMRAP
8 Hang Cleans (95/65)
8 Front Squats
8 Push Press/Push Jerk

WOD for 09.22.14

Strength:
Front Squats:
Work up to a 5RM
*If you have done this before, take a look at your old number and try to exceed it by 5lbs. If you have not done this, get a number and take note of it on your PR sheet .

Metcon:
METCON
30-20-10
KB Swings
KB Squats
Double Unders

WOD for 9.18.14

Strength:
Work up to a heavy
2+1 Clean and Jerk

Metcon:
5 Rounds for Time:

1 Min Max Power Snatch
1 Min Max Box Jumps
1 Min Max Bar Over Burpees

WOD for 09.16.14

Strength:
Bench Press
10@50%
8@ 60%
6@70%
4@80%
2@90%
1@100%

OR....

Find your 1RM Bench Press

Metcon:
5 RFT
10 Pullups
10 Push Press
10 Box Steps (45/25)