COMP WOD 10/1/14
1. 5×7 bench press 2. 21-1-5-9 Deadlifts 225/155 wall balls 20/15 situps 3. 7×2 high hang squat snatch
September 2014
COMP WOD 9/30/14
1. OPEN 11.4 10 min AMRAP 60 bar facing burpees 30 OHSQ 120/90 10 muscle ups 2. 4×1 ME Strict HSPU 2 min rest between sets 3. 4×1 ME strict pullups 2 min rest between sets 4. 10 rounds 25 unbroken double unders
COMP WOD 9/29
1.Find 1RM Clean 2.4 rounds for time 400m run 15 air squats 15 box jumps24/20 15 air squats 3.Back squats 5×7 4.Split jerks 3×5 No dropping
Monday 9/29/14
Find 1RM Clean 4 rounds for time 400m run 15 air squats 15 box jumps 24/20 15 air squats
Saturday 9/27/14
Filthy 50! For time 50 Box jump, 24 inch box/20 50 Jumping pull-ups 50 Kettlebell swings, 53/35Walking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball/1450 Burpees50 Double unders
COMP WOD 9/25
1. 8 Min AMRAP 3 HSPU 3 power snatches 95/65 6 HSPU 6 Power snatches ETC…… 2.Rowing Stroke Pyramid 1-15, 15-1 Row hard 1 stroke then 3 easy. 2 hard followed by 3 easy , 3 hard followed by 3 easy, 4 hard, 3 easy etc…to 15 then back down. 3.Front squats 10-8-6-4-2
Friday 9/26/14-
1. 8 Min AMRAP 3 HSPU 3 power snatches 95/65 6 HSPU 6 Power snatches ETC…… 2.Rowing Stroke Pyramid 1-15, 15-1 Row hard 1 stroke then 3 easy. 2 hard followed by 3 easy , 3 hard followed by 3 easy, 4 hard, 3 easy etc…to 15 then back down.
