S:
Deadlift
E 90sec x12min
4 @ 75% from last weeks 1 RM


WOD:

21-15-15-21
Wall Ball 20/14
Deadlift 155/105
(scale wall ball weight first then height)
Time cap 12 min

Strength: BB Lunge*

4 x 6 ea leg, use 40% back squat 1 RM

Perform E2MOM for 8 minutes

*scale to DB at coaches discretion

Floor Press

Take 10 minutes to build to a heavy set of 5

WOD

S:  : 10 min EMOM
ODD: 5 pendlay row 115/75
EVEN: 5 floor press 115/75 (bench press on the floor)


WOD:
For time:
Turf length OH walking lunge with 35/15

Workout of the day - Monday, September 26, 2016


 


Warm Up:


7 Squats --> Forward Rolls

Strength: Press 3, 3, 3, 3, 3

Take 12-15 minutes to build to a heavy set of 3

Wod:

AMRAP in 5 min

4 broad jumps*

8 HSPU (1 mat  DB push press)

Rest 2 min

AMRAP in 5 min

9/26

S: push press 4x4 @75% of last weeks 1 RM press

WOD:
For time:
800m run
25 seated DB press 40/20
1000m row
25 seated DB press 40/20
800m run

Complete 3 rounds of 1 minute at each station. Rest 1 minute between rounds

DB thrusters 40-50#/25- 35#

Power snatch 95#/65#

Box jumps 20”

Push press 95#/65#

Row – max calories

A) CF Metcon

B) Work on a gymnastics weakness

Skill: warm up sets and review of lifts if necessary. Warm up sets on pc

Wod: Teams of 2-3

Clean – 1 rep*

Bench – 1 rep

Deadlift – 1 rep

Dumbbell snatch
Build to heavy 2 on each side

WOD:
3RFT
Row 300 Meters
20 A KB Swings 53/35
10 Goblet Squats
(12 min time cap)