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
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
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
Wednesday 9/17/14
FOR TOTAL TIME 60 foot handstand walk 4 rounds -15 Burpee box overs 20 inches -15 KB swings 53/35 THEN Finishing with 60 foot handstand walk
Tuesday 9/16/14
3 rounds 1 min max pull ups 1 min rest 1 min max push pores 135/95 1 min rest 3RFT 400m run 15 ring dips 10 TTB
