S: Bench 5x3 @ 75% of 1 rm

WOD: 3 Rounds of:

4 AMRAP
7 DB Hang Power Cleans *go heavier than normal*
5 Thrusters
3 S2O
– Rest 1 Min – Then start where you left off!

Score: Bench wgt/rounds and reps

S:
Back squat
Take time to build to working weight
6@75%
4@85%
2@95%

WOD:

10 min AMRAP
10 DB thruster 40/20
10 burpees

Skill: Turkish Get Ups

15 mins practice/working up to a heavy single on each side

Wod: Teams of 2

600 m farmers carry AHAP (both run; one carries at a time switching off as needed)

50 tire flips (total)

Strength: Deadlift 5 x 3 @ 85% of 1RM

WOD:

3 Front squats 165#/115#

6 box jumps 30”/24” (land above parallel)

9 MB crossover push ups (use the hard balls and switch mid air) (Scale is hand release)

AMRAP in 9 mins

S:

5 min cal on bike or rower followed by 1/2 the number  of reps (calories) in pushups Doesn't need to be unbroken.

WOD:

3 RFT
1 rope climb
10 ring dips
20 Russian twist 45/25

Strength: Power Snatch

2 reps E2MOM for 16 min

Sets 1-3 use 70% of your 1

Sets 4-6 use 80% of your 1

Sets 7-8 use 82-87% of your 1

WOD

100 m shuttle sprint (outside – down 50, back 50)

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