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September 2017

Partner Saturday!

By WODNo Comments
Weightlifting:
Bench Press (5×5 @ 75% of 1RM)
 
 
Metcon (AMRAP – Rounds and Reps)
Partner Relay:
From 0:00 – 12:00
7 Burpees
5 Power Cleans
3 Thrusters

From 12:01 – 18:00
30 Double Unders
1 Rope Climb

 
RX – 95/65#
CRX – 135/95# + Legless Rope Climbs

 

Friday 9.8.17

By WODNo Comments
Weightlifting:
1 Power Snatch + 2 OHS + 1 TnG Snatch (Build to a max for the day)
1 set every :90 x 7
 
Metcon (Time)
4 Rounds
400m Run
16 Dumbbell OHS (8R/8L)

RX – 50/35#
CRX – 70/50#
 
After Party:
T-Spine Smash
Banded Hamstring Series

 

Thursday 9.7.17

By WODNo Comments
BBG:
Circuit through the following four movements.
As the reps decrease, increase weight, deficit, and height.
Score round of 2 for each movement.
Deadlift (10-8-6-4-2)
 
Deficit HSPU (10-8-6-4-2)
 
Box Jumps (10-8-6-4-2)
 
Strict Toes-To-Bar (10-8-6-4-2)
 
Metcon (Time)
3 Rounds:
500m Row Sprint
1:1 Work/Rest

Score = Total WORK Time

 

Wednesday 9.6.17

By WODNo Comments
Weightlifting:
Front Squat (Build to a heavy triple)
Drop sets @ 95% and 90%
15 minutes
 
Metcon (AMRAP – Rounds and Reps)
AMRAP10
2 Ring Muscle Ups
4 Hang Squat Cleans (155/105#)
8/6 Cal Assault Bike
 
After Party:
3 Rounds
:40R/L Couch Stretch
:20 L-Hang

 

KB Tabata Tuesday!

By WODNo Comments
Weightlifting:
Turkish Get Up (Build to a heavy double)
2 unbroken on each side.
12 minute cap.
 
Metcon (AMRAP – Reps)
Tabata:
Kettlebell Snatches
Goblet Lunges
Shoulder to Overhead
Hollow Body Rocks

RX – 53/35#
CRX – 70/53#
1 minute rest between movements.
*Odd – Right, Even – Left on Snatches and Shoulder to Overhead.
 
After Party:
2 Rounds:
:40R/L Pigeon
20 Supermen

 

9.4.17- Happy Labor Day

By WODNo Comments

Classes at 8 and 9am today ONLY! Competitors program will have a first session at 7am and again at 10am.

 

Today’s Workout

  • “Severin”
    • 50 Strict Pull Ups
    • 100 Hand Release Push Ups
    • Run a 5k
  • If you have body armor, wear it.

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

9.2.17- Partner Saturday

By WODNo Comments

Today’s Workout

  • With a partner, complete the following against a 30:00 clock
    • “Diane”
      • 21-15-9
        • Deadlift (225/155#)
        • HSPU
    • “Randy”
      • 75 Snatches (75/55#)
    • “Fran”
      • 21-15-9
        • Thruster (95/65#)
        • Pull Up
    • “Karen”
      • 150 Wallballs (20/14#)
  • In remaining time, find a 3RM Thruster