Monthly Archives: September 2015

WOD for 10.1.15

Strength:
Deadlift
5x8 @ 70% 1RM



Metcon:
21-15-9
KB Swings (53/35)
Bar Over Burpees
Squat Cleans (95/65)

WOD for 9.30.15

Strength:
5 Round Super Set
8 Strict Press (low intensity)
5 Dragon Flags




Metcon:
1 to 10 to 1
Burpee Box Jumps
Butterfly Sit-ups

WOD for 9.29.15

Strength:
Front Squats
Find your 1RM



Metcon:
2 Rounds for time:
20 Deadlifts (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)

WOD for 9.28.15

Strength:
Clean and Jerk
4x2 Hang Power Cleans
3x1 Power Clean and Jerk

Metcon:
15min AMRAP
5 Power Cleans (135/95)
15 Wall Balls (20/14)
200m Med Ball Run

WOD for 9.26.15

Strength:


Metcon:
METCON
21-15-9
Front Squats
Burpees
Butterfly Sit-ups

Run 8 Laps

15-9
Thrusters
Burpees
Butterfly Sit-ups

Run 6 Laps

9
Front Squats
Burpees
Butterfly Sit-ups

Run 4 laps