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September 2014

Monday 9.29.14

By WODNo Comments

Strength:
4 Rounds
50′ OH Walking Lunge

Metcon:
AMRAP20
5 KB Swings (AHAP)
10 Pushups
15 Air Squats
200m Run

Finisher:
Side Plank – 2:00 each side

Saturday 9.27.14

By WODNo Comments

Teams of 3:
AMRAP10
60 Double Unders
4 Front Squats (155#/105#)
2 Rope Climbs (15′)

-rest-

AMRAP10
P1: 50m Sled Push (+120/+70)
P2: Max KB Swings (53#/35#)
P3: Rest

Thursday 9.25.14

By WODNo Comments

Strength:
Overhead Squats
take 15-20 minutes to work up to a heavy single
then 1×10 at 70%

Metcon:
30 Calorie Row
30 Bar Facing Burpees
30 Hang Power Snatches (115#/75#)

Wednesday 9.24.14

By WODNo Comments

4 Rounds:
400m Run
7 Touch & Go Deadlifts (255#/175#)
*rest :90 between rounds

4 Rounds:
400m Run
7 TnG Power Cleans (165#/110#)
*rest :90 between rounds

Tuesday 9.23.14

By WODNo Comments

Strength:
5 Rounds
5 Push Press + 1 Split Jerk

Metcon:
AMRAP10
5 Shoulder to Overhead (135#/95#)
10 Ring Dips

After Party:
AMRAP2 – Back Squats (135#/95#)

Monday 9.22.14

By WODNo Comments

Strength:
EMOM10 – 4 Front Rack Lunges

Metcon:
5 Rounds
10 KB Swings (70#/53#)
10 T2B
10 Burpees
-rest 1 minute between rounds.

Finisher:
AMRAP2 – Russian Twist (53#/35#)