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WOD Archives: September 2014

Wednesday 9/30/2014

Fitness A. Deadlift Peak 3 + 20 sec. amrap DL @ 115/75# 20 sec. amrap hang power clean @ 115/75# 20 sec. amrap S2O @ 115/75# rest 3 minutes x 4 MORE »

Tuesday 9/30/2014

Fitness A. Clean, Peak 3 B. 90% of A, x 1.1.1 x 3 R10, R2 C. 70% x 3.3.3 x 2 R10, R2 + 3RNFT 30 Hollow Rocks (or max unbroken) 30 sec HS hold (facing wall) MORE »

Monday 9/28/2014

Fitness A. Press 5,3,1 @ 75%, 85%, 95% + 20 double unders 10 Pull-ups Rest 1 min, x 5 Finish wort Dips 5 x 15-20 iSweat 1 minute aB 1 minute burpees 1 minute run 1 minute double unders 1 minute plank rest 1 minute, x5 MORE »

Saturday 9/27/2014

Fitness A. Back Squat 3 x 3 @ 70%, 80%, 90% + Teams of 2 must complete the following - max rounds of Jackie in 20 minutes 1K row 50 thrusters @ 45# 30 pull ups MORE »

Friday 9/26/2014

Fitness 10 Min AmRap 8 Hang Power Snatch @ 95/65# 6 HSPU 30 Double Unders -rest 3 minutes- 10 Min AmRap 10 DL @ 155/105# 5 burpee over the barbell 12 T2B -rest 3 minutes- 10 Min AmRap 12 BB OH walk steps @ 125/85# 20 air squats 200m run/row Cash Out1 min hollow hold (static, no rock) 45 Sec HS hold Rest 1 min, x 3-5 sets MORE »

Thursday 9/25/2014

Fitness A. Skill Work – HSPU B. Floor Press, 4 x 8-10 + “Lizzy” 21-15-9 Cleans Push Ups” MORE »

Wednesday 9/23/2014

Fitness A. Skill Work – Muscle Ups B. SN Grip Deadlift 5 x 3 @ 110-115% of Snatch + 8 minute amrap 25 wall ball, 20/16# 8 KTE MORE »

9/22/14

A) Press 3 x 3 @ 70%, 80%, 90% B) EROM Push Ups 5 x 10-15 C) For time: 200m row 25 Push press 200m row 25 KB Swings 200m row 25 Push Press 200m row MORE »

Saturday 9/19/2014

Fitness A. Back Squat, 3 x 5 @ 65%, 75%, 85% + In teams of two, EMOM x 28 mins 1st – 1-2 Rope Climb 2nd – 30 sec Wall Ball 20/14 3rd – 30 Kb Swings 4th – rest Athletes alternate between the 1st, 2nd, 3rd minutes each doing work. both athletes rest during 4th minute MORE »