Thursday 9/25/14
3RFT 10 burpee sandbags 200m farmers carry 50 situps
September 2014
Comp Wod 9/24
1.5RFT 300m row 3 hang sq cleans ( working up to heaviest as possible) rest 2 min Then 3 min amrap Max reps power clean and jerks 135/95 Scoring time and reps. All must be touch and go 2. 5×3 jerks form the blocks 3. bench press 10-8-6-4-2
Wednesday 9/24/14
1.5RFT 300m row 3 hang sq cleans ( working up to heaviest as possible) rest 2 min Then 3 min amrap Max reps power clean and jerks 135/95 Scoring time and reps. All must be touch and go
COMP WOD 9/23
For time 1 mile run 25 TTB 800m run 25 TTB 400m run 25 TTB THEN 3x max muscle ups 3RFT 20 shoulder touches 30 GHD situps :30 L sit
Tuesday 9/23/14
For time 1 mile run 25 TTB 800m run 25 TTB 400m run 25 TTB
COMP WOD 9/22
Back squats 10-8-6-4-2 3RFT 50 DU 15 thusters 15 C2B 7×1 Full snatch to OHSQ working up to the heaviest single
Monday 9/22/14
Back squats 10-8-6-4-2 3RFT 50 DU 15 thusters 15 C2B
Saturday 9/20/14
Teams of 2 For time HAPPY SATURDAY 1000m row 800m run 100 box jump 24/20 100 double unders 100 box jumps 800m run 1000m row
Friday 9/19/14
“SEVEN” 7 rounds for time 7HSPU 7 thrusters 135/95 7 K2E 7 Deadifts 245/175 7 buprees 7 KB swings 70/53 7 pull-ups
Thursday 9/18/14
EMOMx10 Snatch Complex- High Hang-Hang-Full 3RFT 500m row 15 Front squats 185/135 3 rope climbs
