Monday 9/29/14
Find 1RM Clean 4 rounds for time 400m run 15 air squats 15 box jumps 24/20 15 air squats
WOD
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
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.
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
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
