A) Clean and Jerk; 15min E3MOM; 2 @ 85% (5rds)

B) Starting at the weight for Part A, find a heavy 3 front squat

C) 3RFT

50 double unders

25 Wall Balls

15 KB HPS (53/35) (alternate as you feel)

S: Strict Press
3-3-3-3

WOD:
8 min AMRAP
1 Rope Climb
40 DU  ( 80 singles) "

Strength: Bench Press

Set the clock for 18 minutes. . .

10@55% of 1RM, 7 @60%

5, 5, 5 or 3 attempts to find a 5RM

And then…

Slight incline DB bench (neutral grip, 45# plate under bench)

Workout of the day - Wednesday, September 14, 2016

 


Warm Up: 2 Rounds of


1x Turf Length Crab Walk

Test: 1 mile run for time

Wod:

Min 1: 25 yd bear crawl (shuttle it on the turf at the 4:30 pm class or do on matting)

Min 2: 10 tire flips

Min 3: 100 m sprint

Min 4: 30 s plank hold

5 rds (20 min)

S: back squat
E2MOM x 10 min
2 reps @85%( build to heavy 2 if no 1RM to work off )

WOD:

Death by burpees

A) CF S-WOD

B) EMOM for 18 min (6rds)

Min 1 – Row 15/12 cal

Min 2 – Run 100m, 6 HPC 135/95)

Min 3 – 3 muscle ups, 6 HSPU (ring is my first choice, then bar, then strict pull ups, then 6 kipping)

S: 10 min EMOM
ODD: 5 pendlay row 95/65
EVEN: 5 floor press 95/65 (bench press on the floor)

WOD:
4 RFT
200m run
15 Russian KB swing 70/53
15 pull-up (sub banded pull-up/rogue bar) want to avoid ring row unless necessary

Workout of the day - Monday, September 12, 2016

Warm Up:
200M run forward
100M run backward
10 squats
1 min plank
10 push ups
10 sit ups
1 min T-plank (R)
1 min T-plank (L)