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WOD 09192014

Strength, 5@40%, 5@50%, 5@60%

WOD:
“Lynne”
5 Rounds for Max Reps
Body Weight Bench Press
Pull Ups
NOT FOR TIME

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WOD 09182014

Strength:
Front Squat, 5@40%, 5@50%, 5@60%

WOD:
8:00 AMRAP
7 Tire Flips
100 Meter Sprint

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WOD 09172014

Skill:
Kipping Toes to Bar Practice

WOD:
2 RFT
20 Overhead Squat (95/65)
30 Toes to Bar
0:30 Ring L-Hold
10 Power Snatches
20 Tuck Jumps
50 Double Unders

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WOD 09162014

Strength:
Press, 5@40%, 5@50%, 5@60%

WOD:
4 RFT
10 Push Press (95/65)
15 Ring Rows
0:20 Handstand Hold
0:20 Rest

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WOD 09152014

Strength:
Squat, 5@40%, 5@50%, 5@60%

WOD:
Partner WOD
14:00 AMRAP
50 Squats (115/75)
200 Meter Sled Pull (45/35)
50 Box Jumps (24/20)
50 Wall Balls (20/14)

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WOD 09122014

IMG_20140904_182705

Strength:
Bench Press, 5@75%, 3@85%, 1+@95%

WOD:
30, 20, 10
Ring Dips
Chest to Bar Pull Ups
Dumbbell Shoulder to Overhead (40/25)

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09112014

IMG_20140904_183009

Strength:
Front Squat, 5@75%, 3@85%, 1+@95%

WOD:
4 RFT
15 Wall Balls (30/20)
16 Med Ball OH Lunges
400 Meter Run

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WOD 09102014

IMG_20140904_182700

Skill:
15:00 Double Under Practice

WOD:
9, 7, 5 Squat Snatch (135/95)
40, 30, 20 Double Unders

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WOD 09092014

IMG_20140904_182949

Strength:
Press, 5@75%, 3@85%, 1+@95%

WOD:
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

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WOD 09082014

Strength:
Squat, 5@75%, 3@85%, 1+@95%

WOD:
4 RFT
10 Front Rack Step Ups (115/75)
15 Back Squats
20 Barbell Hops

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WOD 09052014

00 RKP

Strength:
Bench Press, 3&70%, 3@80%, 3+@90%

WOD:
3 RFT
15 Ring Push Ups
15 Kettlebell Swings (70/53)
15 Push Press (95/65)
800 Meter Run

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WOD 09042014

Strength:
Front Squat, 3&70%, 3@80%, 3+@90%

WOD:
21, 15, 9
Front Squat (135/95)
Toes To Bar
Barbell Lunges

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